240911

Warmup

1. Jumping Jacks: 3 sets of 30 seconds
2. Dynamic Stretching:

• Arm Circles: 10 forward and 10 backward per arm
• Hip Circles: 10 each direction
• Leg Swings: 10 front to back and 10 side to side per leg

1. Wrist and Shoulder Stretching:

• Wrist Rolls: 10 each direction
• Shoulder Rolls: 10 forward and 10 backward
• Scapular Push-ups: 10 reps

1. PVC Pipe Drills:

• Overhead Squats: 10 reps
• Shoulder Pass-Throughs: 10 reps

1. Handstand Holds Against Wall: 3 sets of 20 seconds

Strength

1. Handstand Push-ups (HSPU):

• Warm-up: 2 sets of 5 reps with reduced ROM or pike position
• Working Sets: 5 sets of 3-5 reps (scale with bands or box as needed)

1. Muscle-Up Progressions:

• Warm-up: 3 sets of 3-5 reps of Ring Rows
• Working Sets: 5 sets of 2-4 reps (scale with transition practice or jumping muscle-ups as needed)

Workout

Complete as many rounds as possible (AMRAP) in 15 minutes:

1. Handstand Walks (or Wall Walks): 20 feet
2. Strict Pull-ups: 10 reps (scale with banded pull-ups if needed)
3. Ring Dips: 10 reps (scale with band-assisted dips or box dips)

Summary

Today's focus is on gymnastic movements, specifically handstand push-ups and muscle-ups, complemented with a metcon featuring handstand walks, strict pull-ups, and ring dips to build strength and stamina in these advanced movements.