Tuesday, 28 January 2025

Conditioning:

EMOM 10:

200/175m Row

- Rest 2:00

EMOM 10:

6 Power Snatch (115/80)

Gymnastics: Handstand Push-ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option:

5 sets, beginning a set every 2 minutes (E2MOM 10)

Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up

Level 2: 3-5 reps: kick up + 3-second descent + kick down reset

Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)

Level 4: 3-5 reps: 3-second descent + press in a banded overhead hold (for athletes who struggle with stability/inversion) or use double dumbells in a seated strict press

Conditioning Option:

EMOM 10:

Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU

Even Minute: 2-4 Wall Walks