Tuesday 06.09.2020

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Warm-up Drills
I. Jumprope Singles/Run-in-place x 3:00
II. 3 Rrounds of
7 x Push-ups
7 x Medicine Ball Cleans
7 x Toes-to-medball
10 x PVC Passthroughs or 10 x Around-the-Worlds
III. Mobility, Yoga Poses & ROMWOD Drills

Impact/Focus: Handstand Strength & Skill Conditioning

Handstand Push-up Warm-ups:
Complete 2-5 sets of the following, managing work/rest with a warm-up intention (5:00 time cap)
Select one of the following options, listed in progression order.

1. Plank Position Hold
2. Pike/Stinkbug Holds
3. 1 to 2 rep of Wallwalk with HS Hold
4. Kick-up to Handstand Hold
5. 10ft Handstand Walk
6. Freestanding Handstand Hold

*Option to utilize shoulder taps during any static hold position applicable.

Select one of the follow tasks, which are listed by progressive order of difficulty/challenging skill sets. Complete a maximal effort and high quality rep/time workload during each work interval.

8 Rounds of (:30 work x :30 rest)

1. Pike Push-ups x reps
2. Stinkbug Push-ups x reps
3. Wallwalks for reps x reps
4. Handstand Kick-up & Hold x time
5. Strict or Kipping HSPU x reps
6. Deficit (6/3″) Strict or Kipping HSPU x reps
7. Handstand Walks x reps (1=5ft) 

Post movements and scores to comments, please log details for upcoming programming references/progressions.

“Roll Through”
Complete as many rounds and reps as possible as one rolling AMRAP score as follows

3 Rounds of
AMRAP 4:00 of
12 x KB Swings (24/16kg)
12 x Toes-to-KB
30 x Double-unders

Rest 1:00

AMRAP 4:00 of
12 x KB Swings (24/16kg)
12 x Toes-to-KB
25 x Double-unders

Rest 1:00

AMRAP 4:00 of
12 x KB Swings (24/16kg)
12 x Toes-to-KB
20 x Double-unders

Notes: Rx+ options include the KB Snatch with a hand-to-hand switch for continuous workload @24/16kg and strict Knees-to-Elbowsmay be performed in lieu of Toes-to-KB.

Post scores to comments.

Samy Daghir

3 thoughts on “Tuesday 06.09.2020”

  1. Handstand Stuff: I mixed it up and did 2 rounds handstand holds, 2 rounds wall walks, 2 rounds negative hspus, and 2 rounds kipping hspus

    Roll Through: 6 + 24 RX


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