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Components

Handstand Push-ups

Metcon

Settings

Workout

Monday

Warm-up

10 mins

Dynamic Warm-up

Gymnastics

30 mins

Handstand Push-up Progressions

5 sets 3 Wall Walks

3 attempts Around the World Walks

Strict HSPU or variation
5 sets 5-10 reps
*Rest 2 min between rounds
*Add deficit if you can do more than 10
strict in a row when fresh

Handstand Push-ups (5x5-10 reps)

Handstand Push-ups

Metcon

Metcon (12 Rounds for reps)

12 min ALT EMOM
Even: 10 Burpee Box Jumps (24/20)
Odd: 20 KB SDHP (Rx+2.0/1.25)(1.5/1)

*If you can't finish a round fully then take the next minute off
*Each round for reps

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, January 11, 2016

Male Clients

1

John
Tysinger

6:00 AM CrossFit

5 x 10

w abmat

2

Andrew
Ross

5:00 PM CrossFit

5 x 5

2

Jason
Cansler

6:00 PM CrossFit

5 x 5

45+10# plate deficit

2

Rek
Soh

9:00 AM CrossFit

3 x 5

6" deficit

3

Dan
Carley

5:00 AM CrossFit

5 x 5

box

3

Gary
Sunstrom

6:00 AM CrossFit

5 x 5

4

Frank
Carns

11:00 AM CrossFit

5 x 3

pike box pushups

4

Private

5:00 PM CrossFit

5 x 3

Female Clients

1

Suzanne
Smith

7:00 PM CrossFit

5 x 5

with ab mat

2

Cara
Stutts

6:00 PM CrossFit

5 x 5

box

2

Cassie
Steck

11:00 AM CrossFit

5 x 5

box pu

2

Courtney
Schuler

11:00 AM CrossFit

5 x 5

pike

2

Holli
Christ

6:00 AM CrossFit

5 x 5

2

Jackie
Cansler

6:00 PM CrossFit

5 x 5

20 in box

2

Michelle
Shuck

9:00 AM CrossFit

5 x 5

16 in box

2

Rachel
Klahr

6:00 PM CrossFit

5 x 5

Regular push ups

3

Georgia
Rivers

7:00 PM CrossFit

54 x 3

Modified to pike push-ups

3

Laura
Yakamna

6:00 PM CrossFit

5 x 3

3

Molly
McDonald

11:00 AM CrossFit

5 x 3

strict HSPU

4

Lisa
Hovis

5:00 PM CrossFit

5 x 2

pike on box