WARM-UP -
8:00 AMRAP
30-second Air Bike
10 Alternating V-ups
5 Kipping Knee Raise
5 Pike Push Ups
10-second Handstand Hold
WORKOUT PREP -
3 sets:
10-second Air Bike (build in
pace)
3 Toes to Bar
2 Handstand Push Ups
GYMNASTICS - HANDSTAND
& GRIP (WEEK 5)
9-minute EMOM: 40 seconds
of work, 20 seconds of rest
Level 1:
Minute 1: Plank Plate Up/
Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead
Plate Holds Elbows locked
out, [25/15]
* Repeat until you reach 9
minutes
(plate hold: 10/7.5 kg)
Level 2:
Minute 1: Box Handstand
Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead
Plate Holds - Elbows locked
out, [35/25]
* Repeat until you reach 9
minutes
(plate hold: 15/10 kg)
Level 3:
Minute 1: Handstand Plate
Up/Downs
Minute 2: One Arm Dead
Hang [20 seconds per arm]
Minute 3: Seated Overhead
Plate Holds - Elbows locked
out, [45/35]
* Repeat until you reach 9
minutes
(plate hold: 20/15 kg)
WORKOUT - Roast Turkey
Freedom (RX’d)
7 Sets:
15/12 Calorie Air Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
15x Bootstrappers
10x Wall Jefferson Curls