WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
2 Sets
1:00 Row (moderate)
10 Banded Good Mornings
:30 Handstand Hold
5 Broad Jumps
-Then-
2 Sets
2 Negative Handstand Push
Ups
3 Box Jumps with Step Down
4 Dumbbell Snatches
(increasing weight)
WORKOUT PREP-
1 set (at workout pace):
3 Box Jump Overs (at
workout height)
2 Dumbbell Snatches (at
workout weight)
1 Strict Handstand Push Up/
Handstand Push Up/Push Up
WORKOUT - Community
Cup Workout #1 - Advanced
As many rounds and reps as
possible in 20 minutes of:
15 box jump-overs (24/20)
10 dumbbell snatches (50/35)
5 handstand push-ups
(KG conv: 22.5/15)
** Other tiers in detailed
notes within this pdf **
ACCESSORY:
3-4 sets:
12 Standing Landmine
Twists @ Moderate weight –
maintain control and quality
10 Landmine Press (each) @
Moderate weight – maintain
control and quality
10 Landmine RDL (each) @
Moderate weight – maintain
control and quality
*Rest 2:00 between sets
**Athletes can partner up and
go 1:1 on sets
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
15x Bootstrappers
2x 1 Minute Pec Stretch