Strength
Part 1:
Complete 4 sets of 3-5 reps @ 31X1 tempo of one of the variations of handstand push up.
Part 2:
Complete 3 Sets of:
- 4-6 Push Ups (ring, pseudo planche, or regular) @ 2111
- 4-6 Strict Pull Ups (ring, bar, or ring row) @ 2011
Notes
We are working on our strict handstand push ups this month. You will begin by choosing an exercise from this progression and completing 3 sets with a tempo on every rep.
Part 2 involves three sets of an easier push/pull exercise. You may get creative and choose from any of the following variations:
Conditioning
6 Rounds for time
- 50 Double Unders
- 12 Single Arm Shoulder to Overhead
- 12 Toes to Bar
14:00 time cap
Notes
Our workout today is 6 rounds of double unders, shoulder to overhead, and toes to bar. Your score is the time to complete 6 rounds or the number of rounds and reps completed under the 14-minute time cap.
The double unders should take no longer than :40 of work each round. Adjust the number or substitute single unders as needed.
The shoulder to overhead should be with a moderate to heavy dumbbell. You want to be able to complete 6 reps unbroken on each arm.
Aim to complete the toes to bar in no more than 2 sets each round. Adjust the number of reps or substitute knee raises or sit ups as needed.