South Jersey Fitness


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


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)


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