Mobility, Activation & Warm-Up
Band Assisted Pec Stretch x 60 Seconds per side
One set of:
“Banded Pushing Warm-up”
Palloff hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Two sets of:
Cossack Squats x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
A.
Five sets of:
30 Seconds of Back to Wall Handstand Marching
55+: 30 seconds Wall Facing Handstand Marching
30 Second Rest
Followed by…
Four sets of:
40 Seconds of Wall Walks
20 Second Rest
Followed by…
Three sets of:
60 Second Nose to Wall Hold
60 Second Rest
B.
Gymnastic Volume Accumulation
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 10 Alternating Pistols (60+: 10 Medball Box Step-Up 20/14 lbs)
Station 2: 10 Toes-to-Rings
Station 3: 45 seconds practice Double-Unders, Crossovers or Drag Rope
Scaling options for pistols:
Plate progressions
Band Assisted Pistol Squat
Candlestick Roll to Pistol Squat
C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 13-18/8-13 Calorie Row
Station 2: 6-8 Dumbbell Burpee Box Step Overs (50/35lbs to 20″)
Station 3: Handstand Walk + Ring Muscle Ups
Station 4: 15 V-Ups
35-49:
25′ Handstand Walk + 3 Ring Muscle-Ups
50-54:
25′ Handstand Walk + 2 Ring Muscle-Ups
55-59:
15′ Handstand Walk + 1 Ring Muscle-Up
60+:
2 Wall Walks + 3 Ring Pull-Ups
**Please strive for the upper end of the calorie range on the row but ensure you have at least 10 seconds of rest.
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
General Training Notes:
Skill work Tuesday! Just a note that if you don’t have a desire to do pistols then please substitute with weighted box step ups. Use the volume accumulation piece to get ‘touches’ on these movements and to build confidence in them. Then the emom today doesn’t provide any rest so make sure you are approaching this with the correct pace. We don’t want you going out too hot and not able to recover. Smooth is fast for today. You should have at least 10 seconds of rest at each station (ideally more on stations 2 and 4) and view this as 32 minutes of work at a pace that you can sustain for that duration. Please adjust the HS Walk distance and/or muscle-up rep scheme as needed.