0:00-15:00 Skill Work/Warm-up

15:00-20:00 Transition to Skill Strength

20:00-32:00 Skill Strength

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

Skill Work:

8-10 minutes:

Work butterfly or kipping rhythm for pull-ups or kip swings for those who cannot do them yet

Work on the proper hand placement and set-up for HSPU, scale with rubber plates under an AbMat (no more than a 45# plate so there is still some range of motion), modify to pike position for those who cannot yet get upside down…negatives are a great way to work position and feel…pop up on wall, slow 3-5 second lowering, come off the wall and stand, repeat for 3-5 reps

Upper Body Strength

Alt. EMOM 12 (6 sets of each):

5 Pull-ups (hardest version you can)

5 Handstand Push-ups (hardest version you can)

*list below, hardest to easiest

Pull-ups:

Strict Weighted

Strict

Chest to Bar

Chin over Bar

Banded

HSPU:

Parallette or Deficit Strict

Parallette or Deficit Kipping

Strict

Kipping

Modified with AbMat (rubber plate under AbMat, same as info in skill section)

Piked or Double DB Strict Press

Workout:

“WOD you be My Valentine 2024”

AMRAP 14:

28 Wall Balls

28 Partner MB Sit-ups

100m Run together

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 7 Rounds

*Wall Balls: split reps as needed

*Sit-ups: touch ball over head on the ground, sit-up and pass/hand to partner…so you are alternating reps for 28 total, 14 each person

*10/8 Calories on any machine while partner holds a plank if weather is bad

Beginner: 10/8

14-15: 14/10

16-17: 20/14