(A) Mobility (B) Shoulder Strength & Stability-Handstand Walk 2m to wall and perform 1 strict handstand pushup, increase deficit height every round until you reach 10" (C) Warm Up-3 Best Sets Kipping HSPU 10" (D) M/E Banded Strict Press Orange/Yellow then 3 lifts un-banded at 90% or greater (E) Individually for time-21-15-9 Push Press@65%1RM, Assault bike Cals, Row Calories or Shuttles (F) Mobility

MOBILITY WOD-YOUR THUMB, THE HOOK GRIP & BETTER PULLUP SHOULDER STABILITY PART 1

MOBILITY WOD-YOUR THUMB, THE HOOK GRIP & BETTER PULLUP SHOULDER STABILITY PART 2 

SUPER YOUTH & BEGINNERS & MASTERS 50-59YRS

(A) Mobility

(B) Shoulder Strength & Stability-Handstand Hold or Wall Walk

(C) Warm Up  

(D) Push Press-Work to the limits of your movement

(E) Individually for time-21-15-9 Push Press@65%1RM, Assault bike Cals, Row Calories or Shuttles

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) If you have a strong handstand hold do beginners, focus on balance (C) Chat to the coach about where you are at with your HSPU development (D) Push Press-This is your time to learn more about the movement & to get stronger (E) Aim to do each movement once, bike, row, run (F) Roll Stretch recover

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility

(B) Shoulder Strength & Stability-Handstand Balance

(C) Warm Up-3 Best Sets Kipping HSPU 4" 

(D) M/E Strict Press then M/E Push Press

(E) Individually for time-21-15-9 Push Press@65%1RM, Assault bike Cals, Row Calories or Shuttles

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) Aim to kick up to the wall without hitting the wall, practice your balance. If you can balance practice kicking up 1m from the wall and taking 2 steps into the wall (C) This ends our block of HSPU strength work (D) Strict Press & Push Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (E) Aim to do each movement once, bike, row, run (F) Roll Stretch recover

ADVANCED  

(A) Mobility

(B) Shoulder Strength & Stability-Handstand Walk 2m to wall and perform 1 strict handstand pushup, increase deficit height every round until you reach 10"

(C) Warm Up-3 Best Sets Kipping HSPU 10" 

(D) M/E Banded Strict Press Orange/Yellow then 3 lifts un-banded at 90% or greater 

(E) Individually for time-21-15-9 Push Press@65%1RM, Assault bike Cals, Row Calories or Shuttles

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) If you don't have a handstand walk, work on your limitations during this time (C) This ends our block of HSPU strength work (D) Max out banded then Strict Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (E) Aim to do each movement once, bike, row, run (F) Roll Stretch recover

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Shoulder Strength & Stability-Handstand Hold or wall walk

(C) 3 Best Sets Strict HSPU 

(D) M/E Strict Press

(E) M/E Push Press

(F) Individually complete-45 Push Press@65%1RM

FROM THE COACH (A) See coach about your limitations (B) If you have a strong handstand hold do intermediate (C) Aim for more then last time (D) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (E) Push Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (F) Least amount of sets. Take as much rest as needed between sets