Wednesday 2-18-20

Wednesday 2-19-20

Warm up 2-3 rounds or

8-10 Minutes For Quality:

30 Second Front Plank

60 Seconds Row

20 Second Handstand Hold on Wall

60 Single Unders

10 Push-ups

Gymnastic strength

Strict Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

• Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds

• For Example: It might be you goal to hold 5 sets of 9 across the board

• The goal is consistency across rounds here, as the score is the lowest of the 5 rounds

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

• You can expect to have about a minute of rest between each set of strict handstand push-ups

• Choose a variation that allows you to complete at

Handstand Walk Biathlon

For Time (10 Minute Cap):

300′ Handstand Walk

Every Break: 3 Ring Muscle-ups

• We’ll use a 50’ course for today’s “Handstand Walk Biathlon”

• Every time you break short of 50 feet, you’ll complete 3 Ring Muscle-ups

• If you make it to 50 feet, you do not have to complete the 3 Ring Muscle-ups

• Your score is the total time it takes to complete the 300’ Handstand Walk and any Ring Muscle-up penalties you may incur

• There is a 10 minute cap on this workout

• If you hit the cap, put 10:00 as your score and note total handstand walk distance covered



Buy-In: 1000 Meter row or 800 m run

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.