Tuesday 1-31-17

Coach's thoughts on today:
Today is all over the place. Gymnastic day 1 should have you pretty well ready to work on handstands or handstand walking (depending on your skill level). Coach Jason mentioned he's pretty sure we'll see handstand walks in the Open, and I think maybe he might be right so let's get some practice in.
As we get into the conditioning, those deadlifts will be tough after the running, but they are really not that heavy so it should probably be unbroken or at least pretty close. The AMRAP is pretty basic for Consistency/Intensity, but the "pogo" single is a new move for the Form group. I was watching a YouTube video with Molly Metz (https://youtu.be/OLDj42HwKJ4) talking about how to fix double under flaws, let's try this new move.


  • Gymnastic Warm-up Day 1 (Upper Body Pressing/Legs)

Level 1: (No requirements)
A1. Kick to handstand; 5x3 attempts
A2. Ring Push-ups; 5x5
A3. Tripod/Frog stand 5x10s
B1. Overhead Squat; 3x10
B2. KB Deadlift/Goblet Squat; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)
A1. HSPU; 5X5
A2. Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip Ext.; 3x10

Level 3: (1 Muscle up; HSPU)
A1. HSPU [full ROM strict]; 5X5
A2. Advanced Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip and Back Ext.; 3x10

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)
A1. HeSPU; 5x3
A2. Tuck Planche; 5x10-12s
B1. Weighted Pistol 3x5ea
B2. GHR; 3X5


  • Handstand Hold

  • Handstand Walk


rest 5min after this metcon before the next.

  • Form: Metcon (Time)

4 rounds
200m run
12 Deadlifts

  • C/I: Metcon (Time)

4 rounds
200m run
12 Deadlifts (185/135 -- 225/185)


  • Form: Metcon (AMRAP - Reps)

8 Burpees
20 Pogo Singles

Pogo singles are big hops like the Diesel warm-up

  • C/I: Metcon (AMRAP - Reps)

12 Burpees
(20 -- 40) Double Unders