A. GENERAL (6:00)1. Amrap 6 minutes30 Single or double unders10 Band Shoulder presses10 Band Good mornings10 Calf Raises
B. GAME WARM UP (3-5 x 1:00 on, 30 seconds off, 5:00)Animal Relay RaceGet members into 3-5 groups, minimum 3 athletes in a group - Bear Crawl , Crab Walk, Bunny Hop, Duck Walk
Athletes in the same team will stand on opposite ends of the gym, at least 25’ apart from each other. On the call of 3-2-1- go, the first athlete of each team will start to walk towards their partner on the other side using the Bear Crawl technique. Once they arrive to tag their partner, partner 2 will walk over to the other side of the gym using the Crab walk technique. They’ll tag their third partner and they will do the same using the Bunny hop & so on until the time is up. The team with the most distance at the end of the 3 intervals wins!
B2. MOBILITY/ACTIVATION (2:00)Lat Smash with barbel in Rig1:00/sideC1. SPECIFIC (15:00)Deadlift5 Reps @ empty bar, tempo descent5 Reps @ light, Deadstop, Focus on regaining tension in set-up5 Reps @ slightly heavier, Focus maintaining lat engagementRamp up to workout weight in sets of 3 ---Handstand Push ups- 10-15 sec Headstand Against wall- 3-5 Tempo Handstand to headstand- 5 Handstand Push ups, slight pause in the bottom & maintaining tensionScale:- Grab Dumbbells for Z Press or Set-up box for Pike handstand push ups----Practice Round1-3 Deadlifts20-30 Single or Double unders3 Handstand Push ups
5 sets 3:00 on, 1:00 Off10 Deadlifts @ 275/205 lbs100 Double undersMax Reps Handstand push ups in remaining time
RX+ Strict Handstand Push ups
Score: RepsTC: 20 minKG: 125/93, Beg 43/30, Int 100/70
Scaling OptionsBeginner10 Deadlifts @ 95/65 lbs75-100 Single undersMax Rep DB shoulder press or Z-Press in remaining time
Intermediate10 Deadlifts @ 225/155 lbs (or 70-75%)75 Double undersMax Reps Pike Handstand push ups in remaining time
Plant Front Raise With Turn3 sets max reps in 1:00, rest 30 seconds
Reverse Hypers, on GHD or Bench3 x 15-25
Goal: Lower Back Decompression