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Defined @ Home Training:
A.
Tabata Mashup X 5 Rounds; 20 on/ 10 off (5 minutes)
Hollow Hold Variation – Video
Superman Extension Hold – Video
*Practicing the Roll transition between movements – Video
*Week 2 on this progression!
Coaches’ Notes:
For 5 rounds, rotate through each of the 2 movements above as a circuit. Work for 20 seconds with a rest and transition for 10 seconds. Choose a hollow hold variation that challenges you to hold for the full 20 seconds. Practice the “roll transition” to get from one movement to the other. Think about how both these movements connect to your tight handstand hold.
B.
Handstand Balance Practice – Video
4 Rounds; 40 on/ 20 off, EMOTM X 8 Minutes
Min 1: (Handstand Balance Practice)
Beg: Practice your wall climb strength – Video
Int: Practice your lean away drill using the wall – Video
Adv: Practice freestanding balance with shoulder taps – Video
Min 2: Flutter Kicks – Video
Coaches’ Notes:
For 4 rounds, work for 40 seconds, resting for 20. Practice your Handstand balance with one of the drills above. For our beginners, use this time to work on your strength first with wall climbs. For int/adv. use the wall for balance or try freestanding if you are ready for it. Every other minute follow with hollow body flutter kicks to reinforce the hollow position needed for true inverted balance. See videos!
C.
5 Rounds for time: (18 minute cap)
*Repeat from 4/15!
10 X Single Arm Devil’s Press – Video
20 X OH Plate Crunch – Video
30 X Single Arm Shoulder to Overhead – Video
40 X Russian Twists with plate – Video
* If you finish with time left on the clock perform max effort Plank, any style!
*Hustle Goal: Finish SUB 16 minutes!
Coaches’ Notes:
Complete 5 rounds of the work above for time. If you finish with time left on the clock, perform max effort plank, any style with time remaining! A hustle goal to finish would be sub 16 minutes. This is a repeat workout from 4/15; ideally you beat your last score using the same standards and equipment.
*Single Arm Devil’s Press: Using a KB, DB or anything you can find in the house that is challenging and mimics the same movement pattern. See video!
*OH Plate Crunch & Russian Plate Twists: Using a bumper plate, heavy book or anything you can find in the house that is challenging and mimics the same movement pattern. See videos!
*Single Arm Shoulder to Overhead: Using a KB, DB or anything you can find in the house that is challenging and mimics the same movement pattern. Perform strict presses if the weight is light. Defer to Pushpress or Push jerk if the weight is heavy. See video!