A. Warm Up

Recommended warm up

Isometric holds

3-4 sets NFT

Up to 60 seconds Wall Facing Hanstand Hold

Up to 60 seconds Active Bar Hang

B. Strength

3-4 sets of the following superset

4 Strict Bar Dip

Tempo @ 20X1


*two seconds from top of dip to bottom of dip, no pause at the bottom, perform dip, one second pause in support position

6-8 Strict Pull Ups

Tempo @ 21X0

*two seconds from top of pull up to hang, one second hang before pulling up, no pause at the top

Coaches challenge:

Add eccentric kipping handstand push ups after dips

4-8 reps @ 31X1 Tempo

*three seconds from top of handstand to bottom of handstand, 1 second pause at the bottom of handstand, perform handstand, one second pause at the top of handstand

C. Conditioning

EMOM x 12-15mins

1st – 45 seconds Row

2nd – 10-12 Supine Toes to bar

3rd – (1 Devil Press + 1 Dumbbell Thrusters) x 3-5 reps

*record load and total meters rowed

Recent Posts

See All


A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou


A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run


A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca