Monday's Fresh Start


AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid positioning throughout) Kick to handstand or Press to Wall x 3-4 reps Hollow / Arch Rolls x 4/direction Bar Kipping x 5-7 - Start with small kips and progress - Focus on perfect hollow / arch position and moving through the core -Progress to rings if you can


A.1: Kipping Pull-ups (3 x 6-10)

A.2: Kipping Handstand Push-up (3x6-10)

*If unable to perform 3 strict HSPU

Metcon (Calories)

EMOM - 16 total minutes (4 rounds) Minute 1: 15/12 calorie row (or :45 seconds) Minute 2: 3-5 Wall Walks Minute 3: 30-50 Double Unders (RX+ 50 reps) Minute 4: Hanging L-raise x 5-10 Score is total calories

Extra Work

a: Turkish Get Up (3 x 3/side)

b: Handstand Wall Floats (3x5 floats )

*hold each float for 5 seconds

c: Ring Dip (3 x 8)

*1 second pause at top and bottom of dip


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