LEVEL 1

WARM UP:

3 variety [crab walks, bear crawls, lunges etc]

  • 3x10"/10" Strict pullups
  • 3x10"/10" HR pushups
  • 3x10"/10" PVC SDHP

SKILLS:

Accumulate 2 min handstand hold on wall or handstand shoulder touches on box (athlete dependent)

STRENGTH:

4rNft:
5-10 single set effort of strict pull-ups, strict ring dips, captains chair, and box hspu

After each round accumulate 15-30 seconds in hollow hold

WOD:

FOR TIME

12 - 9 - 6

then

1K ROW

COOLDOWN:

1rnd - 10m crab walks, 10 m bear crawls, 10 hollow rocks

1x gluten free

(add glute med activation 20/side) https://www.youtube.com/watch?v=Uz6sps2dYKU

MOBILITY:

1min/side upper spinal floor twist http://www.youtube.com/watch?v=wKW3Y0awiYc

3/side (4 positions) standing windmill http://www.youtube.com/watch?v=xk8QHanwDnM

LEVEL 2

WARM UP:

3 variety [crab walks, bear crawls, lunges etc]

  • 3x10"/10" Strict C2B
  • 3x10"/10" HR pushups
  • 3x10"/10" PVC SDHP

SKILLS:

5min Handstand Shoulder Touches

STRENGTH:

4rNft:
10-20 single set effort of strict pull-ups, strict ring dips, toes to bar and strict HSPU's.

After each round accumulate 20-60 seconds in an L-Sit

WOD:

FOR TIME

12 - 9 - 6

then

1K ROW

COOLDOWN:

1rnd - 10m crab walks, 10 m bear crawls, 10 hollow rocks

1x gluten free

(add glute med activation 20/side) https://www.youtube.com/watch?v=Uz6sps2dYKU

MOBILITY:

1min/side upper spinal floor twist http://www.youtube.com/watch?v=wKW3Y0awiYc

3/side (4 positions) standing windmill http://www.youtube.com/watch?v=xk8QHanwDnM