13/08/24 Tuesday Workout of the Day

Warm-Up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

15/15m Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 7.5m Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skill

5:00 AMRAP

-Freestanding Handstand Hold

Score = Time

or

Score = Reps (1sec = 1 Rep)

Scale: Wall Facing Handstand Hold

*Freestanding Handstand Hold Class Progression

Handstand Walk Drills and Progressions for Class (5mins)

Metcon

"Amity"

Every 3:00 x 5 Sets

15 GHD Sit-Ups

200m Run

7.5m Handstand Walk*

*Increase Handstand Walk by 1.5m Each Set

L2: Sub 2-3-4-5- Max Wall Walks

L1: 15 Abmat Sit-Ups for GHD Sit-Ups, 2 Wall Walks to 20'' off the Wall

Masters 55+: 15 V-Ups for GHD Sit-Ups, 3.5m HSW across all sets

RX+: 20 GHD Sit-Ups + 200m Run + 15m Handstand walk

Goal: Complete each set @ 2:00-2:30/set

Stimulus: Midline Endurance and Stability

RPE: 7/10

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

For Quality:

4 Big Sets

10 Dual Dumbbell Chest Flies, Moderate Load

20 Barbell Strict Press, Light and Fast

:30 Straight Arm Weighted Plank