Monday Gymnastic/midline
Warm up
3 rounds or 10 min
10+10 Big arm circles (Forward/Backward)
5 Push ups to downward dog pose
20 Alt single leg RDL with kettle bell
10 Goblet squat
20 Plate jumps
Skill/Strength
Practice handstand walk for 5-10 min
Exercises
From a wall handstand position, alternate lifting hands from ground
Handstand walk into wall from different ranges
Handstand walk with help of a friend assisting (holding legs)
*Remember to take short steps when walking
Metcon
On minute 0-7:30-14:00-19:30-24:00
1 round of
12 Ab mat sit ups
24 Wallballs 9/6kg
1-6m handstand walk
On minute 4:00-11:00-17:00-22:00-26:00
12m OH walking lunges 1×22,5/15kg
12 Box jump overs
10 Burpees over dumbbell
*If you don’t complete the reps during the time window use the levels to change any movement, alternative go down in reps/m
L1: 12 GHD sit ups, 2x4m unbroken hs walk, OHWL 43/30kg barbell, burpees over barbell. *Use short barbells for OHWL.
L2: –
L3: Overhead barbell carry instead of hswalk and go 12m with L1 barbells, 15/10kg dumbbells
L4: Use 15/10kg dumbbell for overhead carry instead of hswalk, 6/4kg wallballs, low boxes, 15/10kg DB