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"Uplifting"

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TUESDAY 1.26.21

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1: Metcon (AMRAP - Reps)

On the 0:00... Gymnastics Conditioning A
AMRAP 6:
Max Strict Handstand Push-Up Reps
On the Minute: 3 Bar Muscle-Ups

Stimulus
- At the beginning of each minute (including the start of the workout), complete 3 bar muscle-ups. In the remaining time, complete as many handstand push-up reps as possible.
- Consistency across all six minutes on the handstand push-ups is the aim. Take as many breaks as needed on these (does not need to be a single set).
- If we do not think we can do 3 unbroken bar muscle-ups every round, reduce the reps, cap practice time at 20 seconds, or modify the movement (see subs below).
- Input 6 scores and final score will be combined total strict handstand push-up reps.

Metcon (AMRAP - Reps)

On the 8:00... Gymnastics Conditioning B
AMRAP 6:
1 Strict Chest To Bar Pull-Up
25-ft. Handstand Walk
2 Strict Chest To Bar Pull-Ups
25-ft. Handstand Walk
3 Strict Chest To Bar Pull-Ups
25-ft. Handstand Walk
Continue to add (1) strict chest to bar pull-up per round until the time cap is reached.

Stimulus
- Climbing in repetitions on the strict pull-ups while the handstand walk distance remains the same.
- Choose a handstand walk distance that we can complete in 30 seconds or less. Distance does not need to be completed unbroken.
- Score is total chest to bar reps. Handstand walk not included in scoring.

Modifications
STRICT CHEST TO BAR
- Banded Strict Chest To Bar
- Strict Chin Over Bar Pull-Up
- Banded Strict Chin Over Bar Pull-Up
- Ring Rows With Feet Elevated On A Box
- Alternating Dumbbell Plank Rows
- Barbell Bent Over Rows

HANDSTAND WALK
- 30 Seconds Of Handstand Walk Practice
- 30 Seconds Of Handstand Hold Practice
- 20 Handstand Shoulder Taps Against A Wall
- 30 Second Handstand Hold Against A Wall
- 2-3 Wallwalks

MC: "Uplifting" (AMRAP - Rounds and Reps)

"Uplifting"
Ascending Ladder For 10:00
3 Box Jump Overs
3 Toes To Bar
3 Push Jerks
3 Chest To Bar Pull-Ups

6 Box Jump Overs
6 Toes To Bar
6 Push Jerks
6 Chest To Bar Pull-Ups

9 Box Jump Overs
9 Toes To Bar
9 Push Jerks
9 Chest To Bar Pull-Ups

...Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.

Barbell - 135 / 95 lb
Box - 24"/20"

Stimulus
- Conditioning Category: Threshold
- Moderate load on the barbell today. Looking for a weight we could complete 21+ push jerks unbroken when fresh.
- Score will be last fully completed round + reps. For example, if you completed the 18's and were 4 reps into the 21's, your score would be 18+4.

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

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Tuesday, January 26, 2021

Male Clients