• Dynamic Warm Up

Strength:

Perform After WOD

A) Accumulate 2 Minutes: (Record Time/Sets)

• With your 1RM Shoulder Press (if last week took you over 5 minutes, subtract 10% of the weight and do it again today. If last week took you under 3 minutes, add 10% of the weight and do it again today) – Overhead Hold. Accumulate 2 minutes on a running clock.

B) 3 Sets:

• With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 9 reps.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

• 20-30 sec Headstand/Handstand
• 10 Hollow Rocks (Squeeze your feet together as hard as possible.  Keep your shoulders active!)
• 10 Strict Toes to Bar
• 5 Strict Dips/Push Ups
• 3 Pull Ups
• 30 Double Unders/20-30 Seconds Practice
• 15 Sec L-Sit/Plank Hold

• Mobility

• Dynamic Warm UP

Strength:

Perform After WOD

A) Accumulate 2 Minutes: (Record Time/Sets)

• With your 1RM Shoulder Press (if last week took you over 5 minutes, subtract 10% of the weight and do it again today. If last week took you under 3 minutes, add 10% of the weight and do it again today) – Overhead Hold. Accumulate 2 minutes on a running clock.

B) 3 Sets:

• With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 9 reps.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

• 30 sec Handstand (On wall or 10 sec freestanding)
• 10 Hollow Rocks (Squeeze your feet together as hard as possible.  Keep your shoulders active!)
• 10 Strict Toes to Bar
• 5 Strict Ring Dips
• 3 Bar Muscle Ups (If too difficult, practice regular kipping CTB pullups)
• 30 Double Unders
• 15 Sec L-Sit.  (If you want an added challenge, do this on the ground)

• Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets:

• Chinese Snatch Pull (Panda Pull) + Hang Snatch @70%

B) Accumulate 2 Minutes: (Record Time/Sets)

• With your 1RM Shoulder Press (if last week took you over 5 minutes, subtract 10% of the weight and do it again today. If last week took you under 3 minutes, add 10% of the weight and do it again today) – Overhead Hold. Accumulate 2 minutes on a running clock.

C) 3 Sets:

• With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 9 reps.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

• 30 sec Handstand (On wall or 10 sec freestanding)
• 10 Hollow Rocks (Squeeze your feet together as hard as possible.  Keep your shoulders active!)
• 10 Strict Toes to Bar
• 5 Strict Ring Dips
• 3 Bar Muscle Ups (If too difficult, practice regular kipping CTB pullups)
• 30 Double Unders
• 15 Sec L-Sit.  (If you want an added challenge, do this on the ground)

• Mobility