Mobility, Activation & Warm-Up
Three rounds of:
30 Second Pull-Up Hang
30 Second Elbow Extended Side Plank (each side)
20 Banded Face Pulls
6 Banded Lat Pulldowns per side
10 Divebomber Push-Ups
5 Inchworms
Followed by…
Two sets of:
10-12 Ring Rows
3 Dynamic Push-Ups (to a 25lb plate)
Rest as needed
A.
Inverted Skill Work Practice
Option A:
Five sets of:
3 Wall Walks
5 Wall Facing Strict Handstand Push-Ups
7 Strict Pull-Ups
9 Double Under Crossovers
Rest 1-2 minutes between sets
Option B:
Five sets of:
3 Wall Walks
7 Hand Release Push-Ups
Max Unbroken Strict Pull-Ups
20 Crossover Singles
Rest 1-2 minutes between sets
Option C:
Every minute, on the minute, for 12 minutes:
Station 1: 3-5 Wall Walks
Station 2: Max Unbroken Strict Pull-Ups
Station 3: 40 Seconds of Crossover Practice
B.
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1: 13-16/9-12 Calorie Row
Station 2: 10-12 Stationary Dips
Station 3: Max Reps Dumbbell Burpee Box Step Overs (24/20″)
Station 4: Rest
After the 6th set, rest until the 25:00 mark, then…
Three rounds for time of:
13-16/9-12 Calorie Row
10-12 Stationary Dips
6 Dumbbell Burpee Box Step Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 lbs
C.
Three sets of:
Floor Slides x 10 reps
Y’s, T’s, W’s x 10 reps each
Rest as needed
General Training Notes
Handstand Push-Up / Inverted Drills
Giving you some options today but feel free to mix and match some of the drills. Please indicate which option you choose to do. If you are going to get less then 5 strict pull-ups unbroken then add a band!
Conditioning
Today’s EMOM has some cardio, skills and grit. The goal is to push the pace on the row so that you have 10-15 seconds to take a breath before hopping onto the dips. Those should be an unbroken set. After that you’ll get a decent rest before going for 60 seconds straight on dumbbell burpee box step overs. Your goal there is 8+ reps on each round. Once the EMOM is up you’ll get an extra minute of rest before we run through 3 rounds for time of these movements. Nothing like a little for time piece to put the icing on the cake after a tough EMOM. The goal here is to keep movements to faster than their previous 60 second intervals. The clock isn’t holding you back anymore so turn on the jets and get it done.
Shoulder Accessory Work
Very important to get in these corrective drills. Use this as your cooldown portion today!
Timeline
0:00-15:00 – Warm-Up
15:00-30:00 – Handstand Skill Work
30:00-35:00 – Transition
35:00-65:00 – Conditioning
65:00-75:00 – Shoulder Accessory Work