Warm Up 3 mins barefoot skipping and mobility
Pistols
Skill: Practice top and bottom position
Strength: 3x5 each leg single leg step ups. Working step up leg only.
WOD:
Competitor:
3min AMRAP Pistols
Rest 1min
4min AMRAP Bar...
Warm Up: Medball Relay + Mobility
Handstand
Skill: Tripod Positioning into tucked headstand
Strength: Headstand Partner Kick Up
WOD:
Competition:
15min AMRAP
8 x OHS (70/40)
16 x TTB
30 x Unbroken D.U ( if you miss start from...
Warm Up: Medball Volleyball + Mobility
Partner Workout:
20 min AMRAP
You go I go 1 rd at a time
10x Burpee Wall Balls (20/14)
5x Power Snatch (40/30)...
Warm Up: 3 mins Barefoot Skipping+Mobility
Pistols
Skill: 3x max effort holds at top and bottom position of pistol- developing position specific mobility and strength.
Strength: 3x5 Air Squat, knees and ankles together.
WOD:...
Warm Up: Medball Volleyball + Mobility
Hanstand Work
Skill: Floor Positioning Work - Hands against Wall. 3x60 seconds
Strength: 3x Max Handstand Hold Chest to Wall
WOD:
Competition and Performance:
70x HR Push-up, 10x Air Squats...
3 mins barefoot skipping+ Mobility
Ankle Mobility Drills
TTB
Skill work: 3x30 sec hollow hold and arch hold with PVC
Strength Work: Straight leg core compression on floor 3x5
WOD:
Competition/Performance
10-1 Power Cleans (60/42.5)
1-10 V-Up
in between...
