WARM UP – MOBILITY
Dynamic shoulder + core warm-ups & activations
Stretch: Overhead, Lats, Wrists
Tech: Handstand holds & Handstand walking progressions
WOD A
8-10 mins of Handstand walking skill / practice / play:
Advanced (if you can comfortably walk): Practice turning, obstacles, pirouettes etc.
Int: Continue to practice walking length, spotted, or in to a wall
Beg: Wall walks, kick up to hold/balance, moving hands in Handstand, wall supported lateral walks etc.
WOD B
Every 3 min x 4 supersets:
8,8,6,6 x Stability barbell shoulder press w/ banded KB or Plate hanging on both sides
+ Play/Practice some gymnastics combos:
Adv: 5-7 TTB + 3-4 Chest to bar + 2-3 Bar muscle-ups
Int: 5-7 TTB + 3-4 Pull-ups + 2-3 Chest to bar
Beg: 5-7 Scaled TTB/Leg raise + 5-7 Jumping pull-ups
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Barbell press weight may be a combination of static and dynamic load. Start with weight hanging, then make little jumps w/ normal plates. (Build heavier than the 8’s last week)
*Stability Bar Press x 6*
Add weight by hanging green bands + plates or KB’s, and/or chains
*Stability Bar Press x 8*
Add weight by hanging plates or KBs from thick bands
WOD C
In remaining class time complete 3-4 sets:
6-8/side Single arm, half kneeling dumbbell Arnold press 3,1,1,1
8-10/side Single arm bench supported bent over rows @3,0,X,1
12-15 Ab wheel rollouts
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Short rest as needed between movements & rounds
ACCESSORY
2-3 rounds: rest as needed
12-15 Cable bicep curls
12-15 Cable tricep rope press downs
30-40 Russian twists
