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Posts Tagged ‘Strict Handstand Push-Up’

Thursday 09.19.19

Warm-Up

A) 2 rounds:

10m High Knees
10 Ring Rows
10M Butt Kickers
10 Push-Ups
10m Broad Jumps

B) 2 Rounds:

20 seconds Handstand Hold
10 Step-Ups
5 Box Jumps

Strength

Superset A and B then rest 90-120 seconds.

3 Rounds of:

A.
10 reps @ RPE7 Dumbbell Bench Press

B.
10 reps @ RPE7 Bent Over Row

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity

EMOM x 15 rounds

Minute 1:

1 Rope Climb
5 Strict Handstand Push-Ups

Minute 2:

10 High Burpee Box Jumps 30″/24″

Minute 3:

200m Run

Workout Tip

Every station should not take more than 45 seconds to complete. Scale distance, or repetitions as needed.

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Thursday 09.19.19

Warm-Up

A) 2 rounds:

10m High Knees
10 Ring Rows
10M Butt Kickers
10 Push-Ups
10m Broad Jumps

B) 2 Rounds:

20 seconds Handstand Hold
10 Step-Ups
5 Box Jumps

Strength

Superset A and B then rest 90-120 seconds.

3 Rounds of:

A.
10 reps @ RPE7 Dumbbell Bench Press

B.
10 reps @ RPE7 Bent Over Row

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity

EMOM x 15 rounds

Minute 1:

1 Rope Climb
5 Strict Handstand Push-Ups

Minute 2:

10 High Burpee Box Jumps 30″/24″

Minute 3:

200m Run

Workout Tip

Every station should not take more than 45 seconds to complete. Scale distance, or repetitions as needed.

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Saturday 08.03.19

Warm-Up

A) 2 rounds:

1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats

B) 2 Rounds, with an empty barbell:

2 Strict Press
2 Front Squats
2 Thrusters
4 Front Rack Lunges
30 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

Every 2 Minutes for 6 Rounds:

4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike

RX+: 155#/105#
RX: As is.
AX: 95#/65#

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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.

Bike/Row: this should be a hard sprint, get it done, and rest!

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Saturday 08.03.19

Warm-Up

A) 2 rounds:

1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats

B) 2 Rounds, with an empty barbell:

2 Strict Press
2 Front Squats
2 Thrusters
4 Front Rack Lunges
30 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

Every 2 Minutes for 6 Rounds:

4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike

RX+: 155#/105#
RX: As is.
AX: 95#/65#

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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.

Bike/Row: this should be a hard sprint, get it done, and rest!

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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Tuesday 07.23.19

Warm-Up

A) 3 Rounds:

100m Run
10 Ball Slams
20 Double-Unders or Single-Unders

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows

Gymnastic Work

EMOMx12 min:

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

12 Minute AMRAP:

21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders

Workout Tip

Row: you should be able to complete each rowing section in 90 seconds or less.

Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.

Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.

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Tuesday 07.23.19

Warm-Up

A) 3 Rounds:

100m Run
10 Ball Slams
20 Double-Unders or Single-Unders

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Calorie Bike
20 Ring Rows

Gymnastic Work

EMOMx12 min:

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

12 Minute AMRAP:

21 Calorie Row
21 Hand-Release Push-Up
42 Double-Unders

Workout Tip

Row: you should be able to complete each rowing section in 90 seconds or less.

Push-Ups: you should be able to complete each Push-Up section in 60 seconds or less. Scale as needed.

Double-Unders: Scale to single-unders x2 the repetitions written, or practice double-unders for 60 seconds, then move to the next station.

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Saturday 07.20.19

Warm-Up

A) EMOMx8 minutes:

Odd: Row
Even: 30-second Bar Hang

B) 2 Rounds:

15 Knee Raises
10 Dumbbell Power Cleans
10 Dumbbell Bent Over Rows
10 Dumbbell Press
10 Walking Lunges

Gymnastic Work

EMOMx12 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

For Time:

50 Calorie Row
40 GHD Sit-Ups
30 Power Cleans, 115#/85#
20 Barbell Lunges, 115#/85#
10 Bar Muscle-Ups

Workout Tip

Calorie Row: you should be able to complete the rowing section in 4 minutes or less! Scale as needed.

GHD Sit-Ups: you may scale to toes to bar or knee raises if the equipment is an issue.

Power Clean/Lunges: you should be able to complete the barbell section in 4 minutes or less

Bar Muscle Ups: you should be able to complete this section in 2 minutes or less! Scale repetitions as needed You may scale to Chest-to-Bar Pull-Ups if needed.

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Saturday 07.20.19

Warm-Up

A) EMOMx8 minutes:

Odd: Row
Even: 30-second Bar Hang

B) 2 Rounds:

15 Knee Raises
10 Dumbbell Power Cleans
10 Dumbbell Bent Over Rows
10 Dumbbell Press
10 Walking Lunges

Gymnastic Work

EMOMx12 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

For Time:

50 Calorie Row
40 GHD Sit-Ups
30 Power Cleans, 115#/85#
20 Barbell Lunges, 115#/85#
10 Bar Muscle-Ups

Workout Tip

Calorie Row: you should be able to complete the rowing section in 4 minutes or less! Scale as needed.

GHD Sit-Ups: you may scale to toes to bar or knee raises if the equipment is an issue.

Power Clean/Lunges: you should be able to complete the barbell section in 4 minutes or less

Bar Muscle Ups: you should be able to complete this section in 2 minutes or less! Scale repetitions as needed You may scale to Chest-to-Bar Pull-Ups if needed.

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Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

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Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

Continue ReadingNo Comments