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Components

Handstand Push-ups

Metcon

DB Lateral Raises

DB Front Raises

Settings

Workout

Freestanding HSPU work + Rotating Tabata

Warm-up

3 Rounds of:
5 Push-up Inchworms
20 Mountain Climbers (2 ct.)
10 Lateral Squats
5 Kick-ups to Handstand against wall

Gymnastics

Handstand Push-ups (Freestanding)

Handstand Push-ups

Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-
https://www.youtube.com/watch?v=2GJwWzQ-jO0

Metcon

Metcon (AMRAP - Reps)

Rotate between these 4 movements in Tabata style (0:20 AMRAP, 0:10 Rest) for 5 Rounds through:
Push-ups
Strict Pull-ups
Bench Dips
Flutterkicks (4 ct.)

Score: Successful Rounds Completed

Sub Pullups for heavy dumbbell rows, Barbell rows, ring rows or fill a backpack and use that for rows.

Sub a bench for a couch

Stretching

Metcon (No Measure)

1 min Hamstring Stretch / side
1 min Butterfly Stretch
2 min Middle Split
1 min Couch Stretch / side

Accessory Work

DB Lateral Raises (pinkies up)

4x15, keep the slightest forward lean with your torso with pinkies leading the way up for extra emphasis on rear and middle delts.

DB Front Raises (thumbs up)

4x10, keep your abs tight and chin tucked down to prevent leaning back. Thumbs lead the way up with palms facing each other the entire ROM.

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

Whiteboard:

Thursday, March 26, 2020

Male Clients

Bill
Curci

CrossFit

1 x 1

Not quite - balance still not there

Ryan
Holcombe

CrossFit

1 x 0

Female Clients

Melissa
Gomez

CrossFit

1 x 5

Holds

Gretchen
Otero

CrossFit

1 x 0

Did our own thing... 7 Squat Jumps 5 Burpees EMOM x 14 Shoulder s...