Tuesday 9/3/2024

Accessory 
Strict Handstand Push-ups: Week 1
6 Week Handstand Push-up Strength Cycle

During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you!

Week 1: Baseline Test

Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups

WOD
"Blizzard"
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50#/35#)(24”/20”)

Monday 9/2/1014

WOD
In Partners, for Time:


400m Partner Run


50 Back Squats 95#/65#


50 Shoulder to Overhead 95#/65#

400m Partner Run


50 Pull-ups


50 Push-ups


400m Partner Run


50 Box Jumps 24"/20"


50 Kettlebell Swings 55#/35#


400m Partner Run

*Split work as needed.


**5 Burpee penalty to the partners handing work over to other partner for switching work

Saturday 8/31/2024

WOD 
"Candy Land"
Teams of 2
4 Rounds For Time:
Partner 1: 400m Run
Partner 2: 500/450m Row
-into-
40 Bench Press 135#/80#
40 Toes to Rings (Or Toes to Bar)

Partner 1 Runs while Partner 2 Rows. After both athletes have finished, then move on to 40 bench and 40 toes to rings, shared, with one athlete working at a time. Continue in this way for 4 rounds, rotating who runs and who rows each round.

Friday 8/30/2024

WOD 
"Battleship"
7 Rounds For Time:
3 Bar Muscle Ups (Scale 7 Chest to Bar)
7 Overhead Squats 135#/95#
* The Overhead Squats are from the ground, not rack.

Mini-Pump 
4 Rounds

10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min between rounds-