Warm-up Back Extension 15 + 20-30 sec hold Walking heel sweeps Hand release push-ups Practice handstands 2-3 min Brief Metcon and Prep movements: deadlift (PVC) Push-up Deadlift (Bar) Pike-ups Deadlift (Increase weight) HSPU Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Rest 8 Minutes Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups *Deadlift...Continue Reading

Warm-up Practice Jump rope for 3 min: Singles > Doubles> Triples Hang and Shrug Kick to Handstand Hollow/Arch (Hanging) Pike Push-up/push-up Beat Swings Strict HSPU threshold test Pull-ups/Chest to bars HSPU (Strict v Kipping) Metcon (AMRAP – Reps) Death by: Pull-ups HSPU Double Under Interals: Pull-ups x2 HSPU x2 Double Unders x10 *”Death by” standards:...Continue Reading

Warm-up Inch worm x5 Hollow Arch (Hanging) DB/KB Front Squats x10 DB/Kb Front Squats x10 Practice Kick to HS x10 (wall or open floor) Beat Swings x10 Barbell thruster x10 HSPU Scaling (deficit, Pike, hand release) Chest to Bar Scaling (MU, C2B, Pull-ups, Ring Rows) Thrusters (Build to weight) Metcon (5 Rounds for time) Every...Continue Reading

Warm-up BN Press x10 Seated Box Jumps x5 OH Duck walk x30 sec 2 rounds Snatch Prep: Press to OHS Drop Snach Pull-under Hang Snatch Pause Snatch Metcon Prep 5-3-1 Power Snatch Handstand Push-up/Hand release push-up Wallball run 200m after round of 1 Pause Snatch (5×2) *Build **Develop balance and consistency during the pause Metcon...Continue Reading

Warm-up Maggie (Time) 5 Rounds For Time of: 20 Handstand Push-ups 40 Pull-ups 60 Pistols, alternating legs Alternate Versions: V1 20 hand release Push-ups 40 Jumping Pull-ups 60 Air Squats V2 10 Handstand push-ups 20 Pull-ups 40 Assited Pistols *Band/DB or KB *Operate at a skill level that allows you to move confidently. **Big chunks...Continue Reading

Warm-up Run 400m Push-up to Pike x5 Hanging Hollow Pull-up/Kneeling Pull-up Bench Dip/Box Dip Dip (Matadors or Unassisted Box) Hspu Prep: Threshold test w/ab mats Wade (Time) For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run...Continue Reading

Warm-up Before class starts: CS Activation Inch worm Banded Bear crawl Leg Throws HS Prep: Push-up Pike Push-up HSPU Scaling Toes to Bar Prep: Knee Tuck Toes to Hips Toes to Head Toes to Bar Metcon Prep: Wallball x10 KBS x10 2 Rounds at metcon effort Handstand Push-ups *W/ability to do complete full range: utilize...Continue Reading

Warm-up Row Intervals 1m Rounds R1-20SPM R2- 26SPM R3- 20 SPM R4- 30 SPM R5- 20SPM Push-up x10 Walking Lunge 50ft Burpee x5 Pike Push-up x10 KB Walking Lunge 50ft (Light) Burpee x5 HSPU x3-5 Metcon (Time) Row 500m Handstand Push-ups x15 KB/DB Walking Lunge 200ft Burpee x20 3 RFT *Shoot for 7-9 Min rounds...Continue Reading

Warm-up Candle Stick Carry 100ft Each arm Inch Worm Overhead Carry 100ft Each arm Handstand hold x20-30 sec Front Rack Carry 100ft Each arm Jump Rope HSPU Metcon 1 Metcon 2 Prep: Push-up KB SDLHP Goblet Squat 2-3 Sets building in weight Metcon (No Measure) Emom 10 Odd- x45-60 Dubs Even – 5-10 HSPU *Expect...Continue Reading

Warm-up CS: Strength Metcon Prep push-ups x10 Knee tucks x10 Overhead Hold x30sec Pike Push-ups x10 Overhead March x30sec Handstand Push-ups x5 Toes to Bar x5 Overhead Carry 50ft Metcon Rehersal: 5 HSPU 3 toes to Bar Overhead carry 10-20ft 3 rounds Building to weight Metcon (AMRAP – Rounds and Reps) 12 Handstand Push-ups 6...Continue Reading