5.29.2021
Warm-up
3-18:00]
3 Rounds
:30sec Jump Rope
10 Supermans
10 Hollow Rocks
2 Wall Walks
:20sec Nose to Wall Handstand Hold
Specific Prep
[18-28:00]
Box Handstand Walk Drill
--Start off with 1:00 Practice here walking around box
Lateral Handstand Walk
---1:00-3:00 Practice Walking laterally along wall. This is best done in a group where you have athletes in line walking laterally for 10ft then coming off wall and come back around in line
Handstand Walk Away from Wall to Wall
--Start just off wall, kick up into handstand and move hands close to wall. Then slowly move away from the wall and walk farther to the wall to build confidence.
+
Devils Press PREP
5 burpees
5 Dbl. DB DL
5 Dbl DB Russian swings
5 dbl DB push press
5 Devils Press
Metcon
[28-48:00]
Great Knights of Columbus! (AMRAP - Rounds and Reps)
AMRAP 20:00 (Leap Frog Movements with Partner)
5 Devils Press 35s/25s
3 Wall Walks
10-20-30-40-50... Double Unders
OPEN (RX+): Devils Press (50s/35s) + 10m HS Walk + 10-20-30-40-50... Double Unders
GOALS/STIMULUS:
*leap frog means that round 1 is:
Partner 1 does 5 Devils press, partner 2 does 10m HS Walk, Partner 1 Does 10 Double Unders, then into round 2 partner 2 does 5 devils press, partner 1 does 10m HS Walk, Partner 2 does 20 Double Unders, and so on for 20:00
* Choose weights for Devil’s Press that you can complete all 5 unbroken each round
Great Knights of Columbus! (BUILD) (AMRAP - Rounds and Reps)
AMRAP 20:00 (Leap Frog Movements with Partner)
5 Burpees
10 Alt. DB Snatch (25/15)
1-3 Wall Walks
20-40-60-80-100 Single Unders
Cool Down/Stretch
Shoulder Mobility
30sec 90/90 Shoulder Slide (each sdie)
30sec Banded Lat Distraction (each side)
30sec Banded Tricep Stretch (each side)
1min Prayer Stretch
x 2 Sets
Barbell / Extra Strength
Metcon (3 Rounds for reps)
A. Behind the Neck Strict Press@1010; 4 Sets x 10 Reps; rest as needed
B. Bent over Reverse Flys @2010; 4 Sets x 10 Reps; rest as needed
C. Feet Elevated Ring Rows @1010; 4 Sets x 10 Reps
