South Jersey Fitness
Skill
Metcon (No Measure)
AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid positioning throughout) Kick to handstandx 5 -Try free standing if you can. -Also can try progressions to press to handstand. Leg Fall-outs x 8 - Use hardest variation able to Bar kipping x 5-10 - Focus on perfect hollow / arch position and moving through the core
Strength
A.1: Weighted Pull-ups (3x5)
- Assist with bands or feet as needed - Full stretch at bottom of pull-up - Attempt slightly more weight than last week - Work up to a heavy set of 5 ascending in weight throughout
A.2: Wall Facing Handstand Push-up Variation (3x5)
- Work up to a heavy set of 5 ascending in difficulty throughout - Use hardest variation able with good positions -Write variation in comments
Metcon (Calories)
AMRAP 15 minutes Partner Workout Partner A- Bike for calories Partner B- 3 wall walks 7 toes to bar *score is total calories as a team
Extra Work
a: Dumbbell Waiter's Walk (3x15 meters)
- Dumbbell in both hands - Elbows locked out
b: 5-5-5-5 Handstand Hold (3 sets)
- Make easier or harder by increasing or decreasing time held
c: Strict P-Bar Dip (3 x 15 tempo 20X0)
2 views