Wednesday, August 21

August 19, 2019


Working through 3 pieces today:
1. Skill Work
2. Interval Work
3. Accessory Work

The main focus is the handstand walk in the not for time triplet that starts things off.

A fast paced repeat workout, "Frank the Tank", sits right in the middle.

Finishing out the day with some midline work that includes L-Sits and Tempo Hip Extensions.

Mobility - Athlete can complete before class
Pigeon Stretch: 2-3 Minutes Each Side
Medball Thoracic Opener: 2-3 Minutes Handstand Hold Stretch: 1-2 Minutes

2 Rounds:
200 Meter Run
15 Glute Bridges
10 Russian Baby Makers
5 Spiderman + Reach (Each Side)

20 Each
Medicine Ball Deadlifts
Medicne Ball Strict Press
Medicine Ball Slams

*Workout Weight Medicine Ball

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon (AMRAP - Rounds)

15 Min Time Cap

5 Rounds, Not For Time:
14/10 Calorie Bike/Row
40 Double Unders
30' Handstand Walk

Handstand Walk
30 Seconds of Handstand Walk Practice
30 Seconds of Handstand Weight Shifting
30 Seconds of Box Shoulder Taps

Double Unders
Reduce Reps
60 Single Unders
30 Seconds of Practice

This skill conditioning session is not for time or score
Across the 3 movements, we're looking for continuous motion at a light pace
The pace should be one that allows you to focus primarily on the handstand walk


Frank the Tank (AMRAP - Reps)

50 Wall Ball Buy-In (20/14)
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees


"Frank the Tank" is a repeat workout from January 16, 2019
Each interval begins with a buy-in of wallballs that only happen once
With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
The score for each section is total rounds and reps of deadlifts and bar facing burpees
Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out

Whenever there is rest built into a workout, we're looking to keep moving for as much of the work station as possible
Let's aim for large sets of wallballs and deadlifts today, as these are the movements that we'd stop moving on
Pace the burpees so that you can come back for another big sets of deadlifts (1-2 sets)
With the wallball number and rep number dropping over the 3 parts, let's aim to improve your rounds and reps with each
Here are some wallball break-up options:



Metcon (Time)

Accumulate 2 Minutes in an L-Sit on Parallettes

*Every Break: 5 Tempo Hip Extensions

Accumulate 2 minute in an L-Sit on parallettes
Choose a time to accumulate that you can complete in around 6 sets (:15 seconds holds)
If parallettes are difficult, complete a hanging L-Sit from a pull-up bar to give yourself more room for your feet to drop
Upon each break, complete 5 tempo hip extensions
Tempo: 5 Seconds Down, Normal Speed Up

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