Friday, May 16

“Positive thinking will let you do everything better than negative thinking will.”

Zig Ziglar

Warm-up

2 sets, not for time, of:

50 single-unders or double-unders or jumping jacks

10 steps of walking lunges

6 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

1 turkish get-up, left arm, you choose the load

1 turkish get-up, right arm, you choose the load

6 knee push-ups or regular push-ups

10 seconds of plank hold on your hands

10 seconds of ring dip top position hold

10 seconds of handstand hold

60-90 seconds of rest

Strength/Skill

For quality:

40 Strict Handstand Push-ups

30 Strict Ring Dips

Handstand Walk, 20 m

Athlete Instructions

Rest 5 mins before the next part..

Strict Handstand Push-ups- can be deficit.

Possible Handstand Walk modifications are below, of varying difficulty:

3 shoulder taps per 1 meter of handstand walking.

1 wall walk per 3-5m of handstand walking.

45 seconds of handstand walk attempts per 10m of HSW.

1 shoulder tap per 1 meter of handstand walking.

1 lap around box in pike/plank position (see video) per every 5m of handstand walking.

Movement Demos

WOD

4 rounds for time of:

Jump Rope, 1:30

Walking Lunge, 40 m

Athlete Instructions

Goals

Super Fitness Robot time / rounds:

4 Rounds- 14:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

4 Rounds- 18:00

Movement Demos

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side


Chest & Pec, hands behind

Hold 1-2 minutes.

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Saturday, May 17

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Thursday, May 15