FITNESS
A. 10 minute handstand skill work
Training notes:
•Things to work on:
-Kicking up against the wall
-Wall-facing handstand holds (nose and toes against the wall)
-Lowering into handstand push-up with eccentric control
B. 4 rounds—
3 min AMRAP @ 85%:
20 step-ups, alternating
15/12 assault bike or row calories
AMRAP wall balls in remaining time
Training notes:
•Goal is consistent output across rounds.
•If you’re not getting to the wall balls with a decent amount of time, reduce the reps on the step-ups or the calories.
Record time.
PERFORMANCE
A. 10 minute handstand push-ups skill work
Training notes:
•Things to work on:
-Proper lowering positions
-Lowering to deficit and maintaining control
-“Big kips” vs “small kips”
-Free-standing handstand push-ups
B. 3 min AMRAP @ 85%:
24 box jump overs, step down (24”/20”)
21/18 assault bike or row calories
AMRAP wall balls (20 to 10’/14 to 10’) in remaining time
-Rest 2 min
3 min AMRAP @ 85%:
21 box jump overs, step down (24”/20”)
18/15 assault bike or row calories
AMRAP wall balls (20 to 10’/14 to 10’) in remaining time
-Rest 2 min
3 min AMRAP @ 85%:
18 box jump overs, step down (24”/20”)
15/12 assault bike or row calories
AMRAP wall balls (20 to 10’/14 to 10’) in remaining time
-Rest 2 min
3 min AMRAP @ 85%:
15 box jump overs, step down (24”/20”)
12/9 assault bike or row calories
AMRAP wall balls (20 to 10’/14 to 10’) in remaining time
-Rest 2 min
Training notes:
•As the reps go down on box jumps and calories, expect to do more wall balls each round. Pace yourself such that this actually happens.
•If you are not going to come close to finishing the required work in the 3 minutes, scale the reps down.
Record time.
