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Posts Tagged ‘Kipping Handstand Push-Up’

Tuesday 03.12.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Row: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

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Tuesday 03.12.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 repetitions.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Row: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

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Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

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Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

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Thursday 12.20.18

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
– Rest 45 Seconds

B) 1 Round:

30 seconds Handstand Hold
30 seconds Air Squat
30 seconds Rest
20 seconds Handstand Hold
20 seconds Air Squat

Strength

3 Sets:

1 Push Press
2 Power Jerks
3 Split Jerks

Note: athletes with an established 1RM split jerk should work between 65%-70%. Athletes without an established 1RM Split Jerk should work with a weight which they could comfortably push press and jerk with good mechanics.

Workout

21-15-9:

Dumbbell Hang Squat Clean, 50#/35#
Handstand Push-Up

Workout Tip

Dumbbell Hang Squat Clean: should be complete in 3 sets or less. Each round.

Handstand Push-Ups: Athletes should be able to complete each round in 4 sets or less. Scale to Strict Dumbbell Press if Handstand Push Ups are not there!

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Thursday 12.20.18

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
– Rest 45 Seconds

B) 1 Round:

30 seconds Handstand Hold
30 seconds Air Squat
30 seconds Rest
20 seconds Handstand Hold
20 seconds Air Squat

Strength

3 Sets:

1 Push Press
2 Power Jerks
3 Split Jerks

Note: athletes with an established 1RM split jerk should work between 65%-70%. Athletes without an established 1RM Split Jerk should work with a weight which they could comfortably push press and jerk with good mechanics.

Workout

21-15-9:

Dumbbell Hang Squat Clean, 50#/35#
Handstand Push-Up

Workout Tip

Dumbbell Hang Squat Clean: should be complete in 3 sets or less. Each round.

Handstand Push-Ups: Athletes should be able to complete each round in 4 sets or less. Scale to Strict Dumbbell Press if Handstand Push Ups are not there!

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Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

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Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

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Friday 12.07.18

Warm-Up

A) 3 Rounds:

10m Butt Kicker
10m High Knee
10m Broad Jump
200m Row

B)60-40-20:

Single Unders

6-4-2:

Burpee Box Jumps, 24”/20”

Strength

Deadlift
1 set x 8 reps

Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity

With Partner:

Partner A: Row 750m

Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups

Switch partners, then repeat at 500m and 250m

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Dumbbell Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.

Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.

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Friday 12.07.18

Warm-Up

A) 3 Rounds:

10m Butt Kicker
10m High Knee
10m Broad Jump
200m Row

B)60-40-20:

Single Unders

6-4-2:

Burpee Box Jumps, 24”/20”

Strength

Deadlift
1 set x 8 reps

Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

Capacity

With Partner:

Partner A: Row 750m

Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups

Switch partners, then repeat at 500m and 250m

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Dumbbell Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.

Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.

Continue ReadingNo Comments