top of page
Search

Tuesday 08222023

Warmup

Strength / gymnastics

RX

5 sets for load and reps:

Every 4:00, complete:

3 push presses– Immediately following your final push press, complete a single max set of handstand push-ups.

SCORE: 

LOAD


Level 2

5 sets for load and reps:

Every 4:00, complete:

3 push presses– Immediately following your final push press, complete a single max set of piked push-ups.

SCORE: 

LOAD


Level 3

5 sets for load and reps:

Every 4:00, complete:

3 push presses– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • Complete a new set once every 4:00.

  • Start around 70% of athletes' 1-rep-max push press and build to a heavy set.

  • 10+ handstand push-ups for the first 3 rounds.

  • Begin the handstand push-ups within :30 of finishing each set of push presses.

  • Intentional movement redundancy to build strength.


  • Limit the push press load as needed to maintain sound mechanics through fatigue from the handstand push-ups.

  • Substitute with a shoulder press or DB push presses to work around injuries as needed.

  • Scale the handstand push-up to a pike push-up so athletes can complete 10+ reps for the majority of the workout.

  • Avoid reducing the range of motion of the handstand push-up by stacking plates or mats.


WOD

RX

AMRAP 6

2 chest to bar

2 kb swings 53/70

Add 2 reps each rd

Level 2

AMRAP 6

2 pull-ups

2 kb swings 35/53

Add 2 each rd

Level 3

AMRAP 6

2 jumping pull-ups

2 KB swings (25/35 lb)

ADD 2 reps each rd


SKILL WORK

Post-workout:3 sets:

10 left-arm KB step-back lunges

10 left-arm KB side bends

10 right-arm KB step-back lunges

10 right-arm KB side bends– Perform all reps on one arm unbroken.– Step back for the lunges with the leg opposite of the KB.

170 views0 comments

Recent Posts

See All

Thursday 05232024

Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run SCORE: TOTAL TIME Level 2 5 rounds for time: 8 pike push-

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

ความคิดเห็น


bottom of page