Tuesday
Warmup/Mobility) 2 Rounds:
8-10 Shoulder Circles each direction
6-8 Hip Circles each direction/leg
8-10 Leg Swings each direction/leg
5-6 Lunges each leg, 5-6 lateral lunges each leg
60 secs Overhead-Lat stretch with green band – both hands in together
30 secs Low Back stretch each side
10 Air Squats
WOD A) 5 Rounds, alternating EMOM (15 mins):
*5-7 mins to prep/set up*
**All sets should be unbroken – Use bands for HSPU’s if you would like to work on strict volume, plates can be used for deficit**
Advanced
2-5 Muscle Ups – Ring or Bar, whichever you need to work on
6-8 Handstand Pushups – try deficit if possible
10-12 Pistols – try weighted if possible (Doesn’t have to be alternating)
Intermediate
3-5 Strict False Grip Ring Pullups
4-6 Handstand Pushups
8-10 Pistols – to box or holding band if needed
Beginner
3-5 Strict Band Pullups @ 3111 tempo
2-3 Handstand Negatives – or 10-20 sec Handstand Hold – or 3-5 Pike Pushups, feet on box
4-6 Pistols to box or Single Leg Lateral Box Step Up
WOD B) 4 Rounds of 40 secs on/20 secs off for total reps (12 mins total time):
Calorie Row
Toes to Bar (sub hanging knee raises or v-ups/tuck-ups)
OH Walking Lunges 55/35lb plate
