2:00 Machine
-into-
8:00 AMRAP
10 Deadbugs
5 Deadlifts (building)
3 Shuttle Runs
10 Alternating V-Ups
5 Pike Push Ups
WORKOUT PREP -
2 sets:
3 GHDs
3 Deadlifts (build in weight)
1x50ft Shuttle Run
GYMNASTICS: KIPPING
HSPU
Today we are focusing
on efficiency in kipping
handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest
after each set.
Freedom/Compete: 6 to 10
Kipping HSPU on a flat or
deficit surface
Independence: 3-5 Kipping
Handstand Push-Ups with 1
Abmat
Liberty: from a box or
pike position, 4-6 reps of
3-second descent + strict
press*
* If athletes are
uncomfortable getting
inverted, substitute 30
second plank or elevated
plank (hands on box/bench).
WORKOUT - Ciabatta
Freedom (RX’d)
5 Rounds
15 GHD Sit Ups (Or V-Ups)
10 Deadlifts (225/155)
5x50ft Shuttle Runs
- Each shuttle run rep is 25
feet down + 25 feet back -
(KG conv: 102.5/70 DL)
COOL DOWN/MOBILITY -
Cool Down
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x 5 Second Cobra
2x 10 Down Dog
1 Minute Foot Smash