Warm Up: 3 Rounds At An Easy Warm Up Pace 20 M Shuttle Run 20m Bear Crawl Keep Hips Low And Arms And Legs Bent. 20 Per Arm Single Arm Overhead Dumbbell Walk Pick A Challenging Weight That You Can Maintain Locked Out Elbows And Shoulder Pressed Up Into The Ear. 20 Walking Lunges Skill: [...]
Warm Up: Perform 3 rounds at an easy warm up pace. Single-under Burpee Air squat Inch worm push-up Skill: WALL HANDSTAND PIRHOUETTE Take 10 minutes to practice handstand pirhouettes on the wall. If you are a "rightie" you will turn your right hand first, turning it so your fingers point to the right. "Lefties" will [...]
WARM UP: Complete 3 Rounds at an Easy Pace: Double Kettle Bell Overhead Walk 20 Meters. Choose A Heavy Weight That You Can Maintain Straight Arms With 10 Rower Pike Up SKILL: Max Handstand Walk Accumulate As Many Meters Of Handstand Walking As Possible In 5 Minutes. This Can Be Scaled By Accumulating Total Distance [...]
Today is a rest day for the program.
WARM UP: 3 rounds at any easy pace Row 250 meters 30 meter Kettlebell Farmers Carry Choose A Moderately Challenging Weight 15 reps Supinated Banded Lat Pulls Choose A Moderately Challenging Weight SKILL: 5-5-5 IN & OUT COMPLEX Starting and ending point is 5 feet away from the wall. Hands must start and finish at [...]
WARM UP: 1 round at an easy pace 50 Single-Unders 10 Up Dog To Down Dog Lunges 10 Per Leg 10 Toe Touch Reach To Sky 10 Air Squats SKILL: SINGLE LEG PIKE HANDSTAND PUSH UPS Accumulate 15 Single Leg Pike Push Ups per leg, rest as needed between reps. Scale to Pike Handstand Push [...]
Today is a rest day for the program.
WARM UP: Perform 3 rounds at an easy pace Run 200 Meters 10 Rower Pike Ups 12/12 Walking Lunges SKILL: HANDSTAND WALK TO WALL MAX DISTANCE Start by placing your hands a few feet from a wall, kick up to a handstand and handstand walk into the wall. Start as close to the wall as [...]
Warm Up: Single Arm Overhead Dumbbell Walk Accumulate 30m On Each Arm With A Challenging Weight While Maintaining Perfect Form Arm Circles 10 Forwards And 10 Backwards 2 Wall Walks Skill: HANDSTAND WORK BACK-TO-WALL HANDSTAND SHRUGS Accumulate 15 Shrugs With Your Back To The Wall. WALL FACING HANDSTAND SHRUGS Accumulate 15 Shrugs With Your Belly [...]
WARM UP Perform 3 Rounds At An Easy Warm Up Pace 30 Meter Double Kettle Bell Overhead Walk Choose A Challenging Weight That You Can Maintain Locked Out Elbows The Entire Time With. 30 Single-Under SKILL: BACK TO WALL HANDSTAND HOLD Accumulate 1 minute BELLY TO WALL HANDSTAND HOLD Accumulate 1 minute BACK TO WALL [...]
Today is a rest day for the program.
WARM UP: Go through the movements for 5:00 Run 20M Skip 20M Shuffle 20M Broad Jump 20M MOBILITY: Go through 2 rounds of mobility movements 10 PVC pass throughs 20 Second Pectoralis stretch 20 Second Skin the cat floor stretch 20 Second Bridge SKILL: PULL Overs Complete 3 Rounds in 12 minutes of: 5 Strict [...]
