Wednesday July 8th

We'll be posting some throwback pictures for a few days. A lot of you have been at this gyms a very long time! 
Thank you!

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Today is handstand work day.
We know not everyone is going to go upside-down
We know you are all here to workout though. We have overhead pressing options in place of handstand walks.


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General Warm-Up
2 x
200/150m Row
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang

Specific Prep
*if you are not going upside take time warm up for dumbell pressing
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away

Gymnastics Skill: Handstand Walk
OR Double DB z press (sitting on the floor with legs out in front of out) 
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk

OR Handstand Walks
Handstand Walks to Wall
Lateral Handstand Walks
OR 8-10 reps of double db press

Coaches should select and move through the progressions and drills above that are most appropriate for the group in front of them today. Prioritize body alignment, hand placement, and the ability to shift weight laterally and recover rather than simply kicking up and hoping for the best.
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Primer

1 x
8 Bar Kip Swings
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
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1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification

Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.

Conditioning
"Pump, Pump, Pump It Up"
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
[Pump, Pump, Pump It Up: Levels]

Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar

Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises

Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar

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Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10

Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.

Workout Strategy

The row is the anchor to this workout, setting the pace. Target a strong, connected 1:00-1:10 on the row, then move directly to the push-ups. On the push-ups, keep the midline braced and maintain a full range of motion. Get to the bar and find the kip quickly. Two sets of 5 or one unbroken set of 10 on the toes-to-bar is the target. The rest window in the 3:00 structure is your reward for efficient work, so treat every transition as a free rep rather than a recovery break. Athletes chasing the sub-2:15 range should be moving at a consistent pace from round one through round five. Athletes in the 2:15-2:30 range can afford one controlled break on the push-ups but should stay moving on the row and the toes-to-bar throughout. The set of five will feel different from the set of one; trust your pacing in the early rounds and let the back half of the workout confirm it.

Modifications / Adjustments
Row: Reduce distance / sub Ski Erg or Bike for similar time domain / assault bike calories
Push-Ups: Elevated push-ups / kneeling push-ups / reduce reps
Toes-to-Bar: Alternating toes-to-bar / hanging knee raises / toes to target

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