Tuesday 10/08/2024

/

Accessory
"Strict Handstand Push-ups: Week 6"
This is the final week of our strict handstand push-up gymnastic strength cycle. It's retest day!

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

**********

Continuing Homework: For any athlete who wishes to continue with their strict handstand push-up strength work to either achieve their first strict handstand push-up or to build strength in their current abilities, we suggest continuing with this homework, here: https://bit.ly/3zMW7cA

WOD
“The simple bare necessities”
Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air Bike
Even Sets: 200m Run

*Score is slowest set

Friday 10/04/2024

/

WOD
"Jeopardy!"
AMRAP 2:00 (8 sets Max)
15 Ring Rows
10 Handstand Push Ups
Max Box Jump Overs 24"/20"
-no rest between sets-

*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).

Accessory
"Mayhem Mini-Pump – Glutes"
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Single Leg DB Romanian Deadlift (each side) @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7

*Rest 2 minutes b/t rounds