Wednesday, December 2, 2015

Welcome to December!

Was feeling under the weather today, but hope you all had a great little workout of burpees and rowing after some solid squats. Can't wait to get myself back into the gym. 

For this Saturday we are going to cancel the 10am and 11am classes, but will have classes at 8am and 9am for everyone. We will also have classes on Sunday as usual. Get in your training as usual to start this awesome month off right!

Strength

Handstand + Handstand Pushup + Handstand Walking Progressions

We will take 10-15 minutes to work on your own handstand progressions. Here are some ideas on what to work on during this time without doing too much volume before the workout. 

  • 10-15 Handstand Hold x 2-3reps
  • 2-3 Strict HSPU x 3-4sets
  • 4-6 Kipping HSPU x 2-3sets
  • Freestanding Handstands x 2-3sets
  • Handstand Walking x 3-4 attempts
  • 4-6 Box Handstand Pushups x 2-3 sets

Choose two or three of these options to work on during this time, but don't work too much on volume. Choose to work on better positioning and gaining confidence outside of your comfort zone. 

Conditioning

18min AMRAP

  • 6 HSPU or Box HSPU
  • 9 Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)
  • 12 Box Jump or Step Overs
  • 15 Strict Situps

A long one after some strength work and shorter workouts earlier this week. Be smart with the first two movements so that you don't burnout on either exercise. Stay at a steady pace. 

- Team 782