April 29, 2024

Tuesday L2

Warm-Up:

7 Minutes

As Many Reps As Possible

10 Burpees

10/8 Calorie Row

10 V-ups

:30 Handstand Hold

Strength:

Bench

5 x 5 w/ 2s Pause on Chest

New Set Every 2:00

All sets between 60-70%

Looking to have clean crisp movements

Accessory

2 Rounds

6-8 Strict Handstand Push-ups

Rest 1:00

Into..

2 Rounds

4-6 Strict Handstand Push-ups

Rest 1:00

Elite: 8-10, 6-8 Shspu

Semis: Rx

Quarters: 4-6, 2-4 Shspu

Stimulus check:

Looking to keep the strict hspu’s unbroken.

Metcon:

12 Minutes

As Many Reps As Possible

10-15-20-25…Etc

Row Calories

Push-ups

GHD Sit-ups

*Female Calories: 8-12-16-20…etc

Elite/Semis/Quarters: RX

Stimulus Check:

VIRTUOSITY! Pace the Push-ups to make them perfect reps.

This workout is all about adding intensity to quality movement patterns. Not looking to redline here, stay disciplined and make sure your movement patterns are perfect.

Optional Additional Work Sessions

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts +

additional work

Accessories:

Straight Bar Cable Tricep Press Down

4 x 15 (progressive)

Rest 1:30 Between

Cable Low Row

4 x 10 (Progressive)

Rest 1:30 Between

Plate Bent Over Reverse Flys

4 x 20

Rest :30-1:00 Between

Light weight, quick reps here.

Ring Muscle-up Work

Ring Muscle-ups w/ Pause in support

8 x 1-3 Reps

Rest 1;00 Between Sets

Pause for :05 in the support position to hammer in good lock outs.

Handstand Walk

For Time/Quality:

Accumulate 300′ in 15′ Unbroken Chunks

Time Cap: 6:00

Elite: unbroken 30’ chunks, Every 15′ Perform a full Pirouette alternating Sides

Semis: RX

Quarters: 200′ in 10′ Unbroken Chunks

Extra Conditioning;

20 Minutes

Every Minute On the Minute

#1: 18/14 Calorie Row

#2: Rest

Score each Round

Elite: 21/16 Calorie

Semis/Quarters: RX