0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Skill Work
20:00-28:00 Skill Work
28:00-30:00 Transition to Gymnastics
30:00-36:00 Gymnastics
36:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Thread the needle
Scorpions
Specific Warm-up
3 Rounds
5 Lateral DB Raises each side
30sec Side Plank (15sec each side)
Skill Work
EMOM 8:
Minutes 1-4: 20-25ft Single KB Overhead Walk (switch arms each minute)
Minutes 5-8: 15sec Hold with feet on wall or 15sec Handstand hold on wall or 2 Monkey Tails (VIDEO)/Toe Taps (VIDEO)
FOCUS:
Minutes 1-4: Learning how to stabilize overhead
Minutes 5-8: Stabilize bodyweight, get upside down for the first time or getting your feet overhead in a stable position to walk on your hands
Gymnastics
Pre-Test
100ft Handstand Walk For Time (Cap 6 minutes)
*20-25ft zones
FOCUS:
Efficiency on Handstand Walks or learning how to walk on your hands
MEMBER SPECIFIC:
BEGINNER: 100ft Plank Walks (VIDEO)
SCALED: 20 Wall Walks For Time
Rx+: 20-25ft sections must be unbroken
WOD Prep
2-3 Rounds
5 Deadlift
6 Lateral Bar Hops
WOD:
For Time
5 Rounds
10 Deadlift @225/155
20 Lateral Bar Hops
—Cash-out—
100m Double KB Farmer’s Carry @53/35
PACE GOAL: 8:00-10:00
FOCUS:
Grip muscular endurance
STRATEGY:
2 sets or less on deadlift each round
2 sets or less on lateral bar hops each round
Push hard to not set the DBs down during the carry or only once at the 50m turn around
BEGINNER: 95/65, Line Hops, 26/18
SCALED: 185/125, 35/26
GO BEYOND Accessory Work
30/24 Calorie Ski
60 Scissor Kicks (VIDEO)