Strength
3 Sets
- Angled Wall Hold or Handstand Hold or Handstand Scissors x :20
- Thoracic Rotation w/ Kettlebell Assist x 5/side
- Geman Hang (feet assisted) x :15
Notes
Today we will be working on our handstands, shoulder mobility, and thoracic spine mobility. You will rotate through the three exercises for three working sets.
You have the option of performing an angled wall hold, handstand hold, or Handstand Scissors. The priority is first creating a stacked handstand position. If this can be done in an angled wall hold, progress to the handstand hold. If you have good strength in a wall-assisted handstand hold, progress to working on your balance with the scissors.
Thoracic Rotation w/ Kettlebell Assist Keep you elbow locked out as you support the weight overhead. Bending the top leg and rounding your lower back helps ensure the rotation comes from the thoracic spine and not the lower back.
Geman Hang (feet assisted) Adjust the intensity of the stretch by giving yourself more or less assistance from your feet on the ground. Start with a light stretch and gradually increase the intensity throughout the session.
Conditioning
Complete 2 rounds for time:
- 25-30 Calories
- 30 Pull Ups
- 15 Power Snatch
Rest 2:00 between rounds
14:00 time cap
Notes
Our workout today is 2 rounds of calories, pull ups, and power snatch. Your score is the time to complete 2 rounds including the 2-minute rest period or the number of rounds and reps completed under the 14-minute time cap.
The calories should take no longer than 2-minutes to complete. Adjust the target number accordingly.
Aim to complete the pull ups in under 2-minutes. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Use a moderate weight for the power snatch. Quick singles would be a good strategy. You don’t want to spend more than 2-minutes on the barbell.