7 Min
Handstand Walk Away Practice

You will start in a handstand against the wall. Without kicking yourself off of the wall the goal is to walk away from the wall a few steps.

Practice for 7 Min

For a score you can put how many successful 3 steps or more walks away from the wall you got!

If you aren't ready to walk away from the wall you can practice just a handstand hold with the chest against the wall - or shoulder taps with the chest against the wall.

Make sure you do not overextend. Your face should also be pretty close to the wall! Shift weight into the fingers to initiate walking away. Squeeze the butt!


Every 30 Seconds for 10 Min:
3 Second Chin Over Bar or Rings Hold + 1 Bar or Ring Muscle Up

Score: Number of successful rounds completed (up to 20)

**If needed you can switch to every min for 10-15 min,

**You may also sub a muscle up practice drill like  banded or jumping muscle up.  Make sure it is challenging enough for you to use good technique.If you have muscle ups - you know what to do.  Hold the chin over - push away and kip at the bottom into your next muscle up.  Rest remainder of 30 seconds.

If you are new to muscle ups but want to try this - cut it to one per min.

If you aren't quite ready to do it with the hold, you may just do 1 muscle up per min.

If you don't have your muscle ups yet you may do a chin over bar or rings hold followed by a jumping bar or ring muscle up.

You may also do a 3 second chest to rings hold + a muscle up transition! Remember - keep the rings close. Pull all of the way to the chest and keep pulling YOURSELF through the rings! Lock out at the top of that dip!


7 Min Max Unstable Plank
Accumulate as much time as possible in some form of unstable plank.

Options can be hands in rings, feet in rings or trx bands. Feet on Swiss ball.

You can even just have one hand and one foot lifted and alternate every time you break!

Figure out a way to make it unstable with what you've got!!

WARM UP
Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
5 Kip/Press Down

Not for time or anything - can add a broomstick/PVC or a little weight to the Flat to Hollow

So for the flat to hollow you will lay on your back on the ground with the legs and arms extended. You will lift the shoulders and legs off of the ground by hollowing out your belly - pulling your low back into the ground. Hold for 1 second then lower.

For the superman it's basically the opposite. You will lay on your stomach on the ground with arms and legs extended. You will lift the arms and legs by squeezing the butt and back. Hold for 1 second then lower.

For the kip swing you take that hollow and superman and simply perform it on the bar! Hollow/Arch/Hollow/Arch. Let it be fluid with no pause in the front or back. Lead with the shoulders doing most of the work by pressing against the bar then pulling.

From here you - for the last 5 reps you will add a straight arm hard press as you close the hips even more. Think about trying to PRESS the bar into your hips as you lean back a little to bring you closer to the bar. DO NOT pull with the arms!


WORKOUT

7 Min AMRAP
1 Pull Up
1 Toes to Bar
2 Pull Ups
2 Toes to Bar
3 Pull Ups
3 Toes to Bar -
Keep adding 1 per movement per round.

How to SCALE:
If you are unable to do pull ups and toes to bar - no problem!

You will do 1 kip swing - 1 knees up - 2 kip swings - 2 knees up....

RX+: Sets of same number must be unbroken. So the 1+1 / break / 2+2 / break / 3+3 / break and so on.

SCORE: Total Reps

On both the pull up and the toes to bar focus on those solid hollow and arch positions you practiced in your warm up.

Your hands should be just wider than your shoulders. And we want to make sure that we are fully open but "active" in the bottom position. This means you aren't hanging there like a floppy fish - but have your body in a tight position - with the shoulders pulled slightly down.

Work to get your chin all of the way over the bar at the top. Then press away and pull yourself back through into the arch position to lead you into the next rep.

You will use that same arch position - followed by press against the bar with straight arms for each rep of toes to bar!

Even if you are doing the scaled option here - try to work on that solid kip swing!


Accumulate Max Hold in 5 min:
Top of Push up on Rings or TRX Bands

For this you will hold the top of a push up position on the rings or TRX bands. Every time you break just come down and write down how long you held for. Add up total time at the end.

Keep the belly tight and find that hollow type position again. Squeeze the cheeks!

Press through the shoulders by pressing them forward as you hold!

Part 1 - Handstand Technique Practice
Put 7 Min on the Clock and Work on one of the following:
• Kicking up into a handstand on the wall.
• Shoulder Taps in a handstand on the wall.
• Kicking up to a freestanding handstand.
• Shoulder taps with a freestanding handstand.
• 10-20' Handstand Walks

We will put a demo of all of these options into the video. Find one that is hard for you, but something you can make progress with (you are close).

Things to focus on - splay the fingers and use the WHOLE hand and fingertips to balance.

Keep the belly tight.

Squeeze the butt cheeks.

Practice shifting your weight but not allowing a lot of movement from the body.

No score - just put which option you did in comments.


Part 2
7 Min EMOM
3-5 Handstand Push Ups

Find a method that is difficult for you. Put your total reps as your score and how you did them in the comments.

Options:
• Pike on Box
• Kick Up - Slow Lower - Kick Down (Only do this if you can REALLY control the lower)
• Kipping
• Strict
• Deficit Kipping
• Deficit Strict

If you have never been inverted before - start with the pike on the box. These are NOT easy!!

No matter which version you choose - remember the goal is to make a tripod with your 2 hands and head. Your hands should be about 6" or so away from the wall when you kick up. When you come down your head should be closer to the wall than your hands - NOT right in between them. Think of where your hands would be if you were doing either dumbbell or barbell push press and try to mimic that.

If you are kipping bring your knees all of the way to your elbows at the bottom. Kick out and around. Finish the kick before you press.

Drive your head through your arms at the top. Keep the belly tight.

DO NOT under any circumstances come down FAST. Show control on the descent.


5 Min Max Accumulated Chin over Bar Hold
Yep - you saw that.

Regular palms facing forward grip. Hold for as long as you can. Break when you need to. Your score is total time from all of the holds you get during the 5 min!

CHIN OVER BAR!! NOT BEHIND OR UNDER!

MOBILITY
2 Rounds
10 Banded Pass Throughs
30 Sec Bench Shoulder Stretch
10 Low Tuck to Standing Pike Extensions
30 Sec Passive Bar Hang


TEST #1:
1 Round Max Effort: Active Bar Hang until Failure

For the active bar hang, grip the bar with hands slightly wider than shoulder width. Keep your belly tight as you draw your shoulders down away from your ears. You should feel your chest elevate slightly without arching your back. Keep a neutral spine.

As soon as your shoulders, start to creep back up toward your ears, that active position has been compromised and the test is over.


TEST #2:
1 Round Max Effort: Hollow Hold Until Failure

For the hollow body hold, start on your back. Draw your lower back down toward the floor. Bring your arms overhead so your biceps are by your ears. Squeeze your legs together.

Raise your legs away from the floor so your heels are about 6-12 inches from the floor. At the same time raise your torso and arms away from the floor so your shoulder blades are off the ground.

Hold this position for as long as you can.

If you are unable to get into a hollow position aka, you feel your lower back lose contact with the floor, you can try a hollow hold with your arms along side your body.

If that is a bit too much, try a tuck hold which is the same thing but with knees bent and shins parallel to the floor.


TEST #3:
1 Round Max Effort: 2 Minutes to Accumulate as Many Toes to Bar (or attempts) As Possible

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If unable to get one rep you can try this with knee raises or raising your toes to a lower but still consistent height.


9 MINUTE EMOM:
(Every Minute on the Minute)

Minute 1:
40 Sec Max Effort Hollow Pulses

Minute 2:
40 Sec Max Effort Static Tuck Hang

Minute 3:
40 Sec Max Effort Zombie Sit-Up + Backward Fold

SUBS/MODIFICATIONS:
Tucked Hollow Pulses
Lower the height of your knees (Straighten out the legs)

Toes come backward as far as possible / Swing arms forward to help with the sit-up

For the hollow body pulses, start in a hollow body position and pulse by lifting your chest and legs higher up off the floor then back to hollow.

When you lower back to hollow, make sure it is controlled so you don't lose that lower back contact with the floor.

You can also do tucked pulses where you keep your knees bent and hold your arms along side your body.

The static tuck hang is an active hang from the bar with knees tucked up as high into your chest as possible.

For the zombie sit up keep your legs straight. You can use your arms to assist you on the way up. When you do sit up, reach your hands along the floor as close to your feet as you can.

Then, roll back down and raise your legs up and over your hips for the backward fold. Just reach your toes back as far as possible. Totally cool if they don't go all the way to the floor behind your head!


SKILL WORK:
Buy In: 10 Kip Swings

Every 30 Seconds for 10 Rounds:
3 Rhythm-Focused Toes to Bar

For the rhythm-focused toes to bars, the idea is to pay attention to the rhythm and connecting reps versus getting your toes up on the bar using brute strength.

Grip the bar and maintain an active shoulder position as you start to build off of the kip swings. As your torso and shoulders travel back behind the bar raise your legs up and your toes in the direction of the bar.

No matter what, let the momentum dictate the movement. So as you start to swing forward, lower your legs and transition to the extended position. Gradually your will be able to bring your feet up closer to the bar but stay focused on maintaining that rhythm!

Headstand Press to Support Practice
Put 7 Min on the clock and practice one of the variations of a controlled raising of the lower body into a headstand position.

The ultimate goal of this would be to eventually be able to do all of this stuff in a handstand, but here we are working toward first getting a free standing headstand and learning body control through these drills.

If you have already been working on the handstand variation of this and want to swap it out - go for it!

If you have injuries or issues going upside down, be careful with this one and go at your own pace!

Make sure hands and head are in a tri-pod position (Hands more in front of the face as if you had a barbell in the front rack). All of you yogis out there may also choose to lay the forearms on the ground instead of the hands.

If doing these free standing you will place head and hands on the ground and then pike the feet out straight. From here you can keep the legs straight and squeeze the butt to bring the feet up - or you may tuck the knees in and then press the legs straight. Make sure if you are doing these free standing that you are comfortable rolling out of it if possible.

Otherwise you may do one of the variations on the wall. Do not do these fast and hold the top position for a few seconds before coming down in a controlled descent.


7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep. Repeat for 3-6 reps each minute depending on your current ability!

Score: Total "Reps" of the Complex in the EMOM (so if you do 3 per Minute for 7 min your score is 21)

You will hang from the bar and lift the legs into an L position. Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position. Then you will press against the bar and swing the feet forward into a hollow position. That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

If you are unable to do the L hang you may do a knee tuck hang.

If you are unable to do toes to bar you may do a knee up or knee to elbow.

Your score is how many total reps you did through out.

So if you did 5 per min for 7 min your score is 35. Write what version you did in the comments.


Accumulate 3 Min in a Hollow Plank Hold
Start the clock. Hold for as long as possible. Make a note of how long. Rest as needed. Go up again and hold...

Once your total "HOLD" time = 3 min you are done.

Your score though is your TOTAL time. (So how many total minutes/seconds it takes for you to rack up 3 min in that position).

For this it is NOT a normal plank. We want to be even a little more hollow and we want to see the hands more out in front instead of stacked perfectly under the shoulders. Use the abs to pull UP! Push the ground away with the shoulders.

If you are still working on regular planks - you may do those instead!

WARM UP
Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
5 Kip/Press Down

Not for time or anything - can add a broomstick/PVC or a little weight to the Flat to Hollow

So for the flat to hollow you will lay on your back on the ground with the legs and arms extended. You will lift the shoulders and legs off of the ground by hollowing out your belly - pulling your low back into the ground. Hold for 1 second then lower.

For the superman it's basically the opposite. You will lay on your stomach on the ground with arms and legs extended. You will lift the arms and legs by squeezing the butt and back. Hold for 1 second then lower.

For the kip swing you take that hollow and superman and simply perform it on the bar! Hollow/Arch/Hollow/Arch. Let it be fluid with no pause in the front or back. Lead with the shoulders doing most of the work by pressing against the bar then pulling.

From here you - for the last 5 reps you will add a straight arm hard press as you close the hips even more. Think about trying to PRESS the bar into your hips as you lean back a little to bring you closer to the bar. DO NOT pull with the arms!

WORKOUT
7 Min AMRAP
1 Pull Up
1 Toes to Bar
2 Pull Ups
2 Toes to Bar
3 Pull Ups
3 Toes to Bar -
Keep adding 1 per movement per round.

How to SCALE:
If you are unable to do pull ups and toes to bar - no problem!
You will do 1 kip swing - 1 knees up - 2 kip swings - 2 knees up....

RX+: Sets of same number must be unbroken. So the 1+1 / break / 2+2 / break / 3+3 / break and so on.

SCORE: Total Reps

On both the pull up and the toes to bar focus on those solid hollow and arch positions you practiced in your warm up.

Your hands should be just wider than your shoulders. And we want to make sure that we are fully open but "active" in the bottom position. This means you aren't hanging there like a floppy fish - but have your body in a tight position - with the shoulders pulled slightly down.

Work to get your chin all of the way over the bar at the top. Then press away and pull yourself back through into the arch position to lead you into the next rep.

You will use that same arch position - followed by press against the bar with straight arms for each rep of toes to bar!

Even if you are doing the scaled option here - try to work on that solid kip swing!


Accumulate Max Hold in 5 min:
Top of Push up on Rings or TRX Bands

For this you will hold the top of a push up position on the rings or TRX bands. Every time you break just come down and write down how long you held for. Add up total time at the end.

Keep the belly tight and find that hollow type position again. Squeeze the cheeks!

Press the through the shoulders by pressing them forward as you hold!

5 Rounds
20 Second Hollow Hold
20 Second Superman Hold
10 Second Kip Swing

Rest as needed between rounds.

We are really working on the position of hollow and arch and then transferring that onto the bar.

For the Hollow Hold you will lay flat on your back and place the hands over the head. Lift the hands and feet by pressing your lower back into the ground and "hollowing out" through your midsection.

For the Superman you will roll over and pretty much do the opposite. You will lift the hands chest and feet by squeezing the butt and lifting the chest!

When you hang fro the bar you will find the hollow position by pressing against the bar with the lats. For the arch you will pull through! Allow yourself just to swing and don't pause at all in the front or the back.


Every 30 Seconds for 7 Min:
1 Knees to Elbow
2 Toes to Bar
1 Knees to Elbow

Switch to every Min if necessary.

For this if you are not yet ready to do a toe to bar rep - no problem!

You can do 1 Kip Swing - 3 Knees Up - 1 Kip Swing!

We put a score in here just so guys could log something. Put how many rounds (out of a possible 14) you completed.

Make sure you are using  a strong push and pull against the bar for the swing in these movements. Keep the core engaged and legs straight (except when you bring the knees to the elbows)

On the knees to elbows - TOUCH YOUR KNEES TO YOUR ELBOWS (not your triceps). You will really have to lean back to make it happen!


7 Min Practice
Pike Handstand Hold with Alternating Leg Lifts

You may do this free standing (watch the shins) or against the wall. You will hold a pike handstand and lift one leg until it's upright - hold for 3 seconds - lower it -  and then switch.

Take breaks as needed. Practice for 7 Min.

If you want to work on getting both up - go for it!

7 Min
Handstand Walk Away Practice
You will start in a handstand against the wall. Without kicking yourself off of the wall the goal is to walk away from the wall a few steps.

Practice for 7 Min

For a score you can put how many successful 3 steps or more walks away from the wall you got!

If you aren't ready to walk away from the wall you can practice just a handstand hold with the chest against the wall - or shoulder taps with the chest against the wall.

Make sure you do not overextend. Your face should also be pretty close to the wall! Shift weight into the fingers to initiate walking away. Squeeze the butt!


Every 30 Seconds for 10 Min:
3 Second Chin Over Bar or Rings Hold + 1 Muscle Up

Score: Number of successful rounds completed (up to 20)

If you have muscle ups - you know what to do. Hold the chin over - push away and kip at the bottom into your next muscle up. Rest remainder of 30 seconds.

If you are new to muscle ups but want to try this - cut it to one per min.

If you aren't quite ready to do it with the hold, you may just do 1 muscle up per min.

If you don't have your muscle ups yet you may do a chin over bar or rings hold followed by a jumping bar or ring muscle up.

You may also do a 3 second chest to rings hold + a muscle up transition! Remember - keep the rings close. Pull all of the way to the chest and keep pulling YOURSELF through the rings! Lock out at the top of that dip!


7 Min Max Pike on Box Walk Around
How Many Times can you get all of the way around?

Alternate direction each time.

Make sure to get the hips over the shoulders and hands for this. If you don't have a box to use you can just to pike shoulder taps. Let's call 16 taps = 1 trip around the box.

Each set of 16 shoulder taps or each trip around the box = 1 rep for scoring.

5 Min Pull Over Practice
Options:
• Kicking Pull Over
• Jumping Pull Over
• Hanging Pull Over

Choose one or play around with all 3 for 7 min!

For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type movement.

To do these unassisted you will need the upper body strength to do a pull up. BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength. So don't be surprised by that one! Look at your quads the entire time. Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.


EMOM x 16 MIN
(Every Min on the Min for 16 Min):
MIN 1: 8-12 Toes to Bar
MIN 2: 10-16 Pistols

Score: Total Reps of Both
**Remember scores don't matter. PRACTICE with good form is what this is all about!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

A "Pistol" is a single leg squat. Start standing, shift all your weight into one foot and raise the other off the ground in front of you. Reach your butt back while keeping your chest over your ankle. Belly is tight. Lower under control. Be mindful that your knee doesn't cave in at any point. It is TOTALLY normal to have one side that is weaker or less coordinated than the other. If these are new for you, try sitting back to a target. You may also try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening... lateral step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable. You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.


For Total Time:
Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either!

WARM UP
Pull Up Warm Up

WORKOUT

12 Min EMOM
MIN 1:
6 KIP SWINGS
6 KIPPING PULL UPS
MIN 2:
HANDSTAND HOLD PRACTICE

RX+: 6 KIP SWINGS + 2-4 BAR/RING MUSCLE UPS

Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.

If you are unable to do 6 pull ups - lower the number - even if it's just 1 (attempt).

Squeeze your butt, your quads and your feet together in the kip swings and pull ups.


15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Jump overs
6 Strict Pull Ups
3 wall walks / 30 Foot HS WALK

Even though this is an AMRAP, focus on controlled movement. Keep your core tight on the wall walks and pull ups. Keep the pull ups strict!

If you aren't able to jump right now, do slow down / fast up air squats.

Use a band on the strict pull ups if you need to or switch to a jump + slow lower or slow lower supine row.

You can sub 15 handstand (against the wall) shoulder taps for the handstand walk or wall walk.

Headstand Press to Support Practice
Put 7 Min on the clock and practice one of the variations of a controlled raising of the lower body into a headstand position.

The ultimate goal of this would be to eventually be able to do all of this stuff in a handstand, but here we are working toward first getting a free standing headstand and learning body control through these drills.

If you have injuries or issues going upside down, be careful with this one and go at your own pace!

Make sure hands and head are in a tri-pod position (Hands more in front of the face as if you had a barbell in the front rack). All of you yogis out there may also choose to lay the forearms on the ground instead of the hands.

If doing these free standing you will place head and hands on the ground and then pike the feet out straight. From here you can keep the legs straight and squeeze the butt to bring the feet up - or you may tuck the knees in and then press the legs straight. Make sure if you are doing these free standing that you are comfortable rolling out of it if possible.

Otherwise you may do one of the variations on the wall. Do not do these fast and hold the top position for a few seconds before coming down!


7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep. Repeat for 3-6 reps each minute. You will hang from the bar and lift the legs into an L position. Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position. Then you will press against the bar and swing the feet forward into a hollow position. That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

If you are unable to do the L hang you may do a knee tuck hang.

If you are unable to do toes to bar you may do a knee up or knee to elbow.

Your score is how many total reps you did through out.

So if you did 5 per min for 7 min your score is 35. Write what version you did in the comments.


Accumulate 3 Min in a Pike Plank Hold
Start the clock. Hold for as long as possible. Make a note of how long. Rest as needed. Go up again and hold...

Once your total "HOLD" time = 3 min you are done.

Your score though is your TOTAL time.

RX + - Put your feet in or on something unstable like in your rings or TRX bands or on a stability ball.

For this it is NOT a normal plank. We want to be even a little more hollow and we want to see the hands more out in front instead of stacked perfectly under the shoulders. Use the abs to pull UP! Push the ground away with the shoulders.

WARM UP
Pull Up Warm Up

WORKOUT

EMOM 7 Min
(Every Minute on the Minute for 7 Minutes)
3-5 Pull Ups
1-3 Muscle Ups

**If you are a pull up and muscle up ninja - you may choose to make this into a 7 Min AMRAP:
5 Pull Ups
2 Muscle Ups

Ring/Bar

Scoring: If you do the EMOM Version put how many pull ups you did each min in the "rounds" box and how many muscle ups (or scale) you did in each min in "reps" box.

If you did the AMRAP option - score it as a regular AMRAP and put in comments you did it that way.

Also put in comments how you performed each movement.

SEE OPTIONS...

LOTS of options for this one. I will list most difficult to least difficult. All options can be done on bar or rings.

Pick style and rep numbers that challenge you but you can maintain - or at least you think you can.

• 3-5 Strict Pull Ups into 1-3 Strict Muscle Ups
• 3-5 Strict Pull Ups into 1-3 Kipping Muscle Ups
• 3-5 Kipping Pull Ups into 1-3 Kipping Muscle Ups
• 3-5 Strict Pull Ups into 1-3 Jumping or Banded Muscle Ups
• 3-5 Banded or Jumping Pull Ups into 1-3 Banded or Jumping Muscle Ups
• 3-5 Banded or Jumping Pull Ups with 1-3 Muscle Up Transitions with feet on floor or on box.
• 3-5 Ring Rows with 1-3 Muscle Up Transitions with feet on floor or box.

If you need to come off of the bar and move spots because for one part you are using a band or box and the other you aren't that is fine! Just keep all of the movements within the minute.


Dip Practice
20 Reps for QUALITY (Not for Time)
3 Second Lower
3 Second Hold at Bottom
Jump or Press Out

Focus on keeping elbows back and if using rings keep them close.

Bottom is shoulder lower than the elbow at the bottom.

No Score.

So for each rep you will start at the top of the dip locked out. You will lower by allowing the shoulder to come forward and the elbows to go back (not OUT). Keep the forearm and bicep as tight to the body as possible.

You will take a 3 second count to lower. Once the shoulder is lower than the elbow at the bottom you will hold for 3 seconds.

If you CAN - press out. If not - no worries. Use your legs to help you press out and back to the top.


5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Shoot Throughs

For the shoot throughs the higher your set up is, the less difficult it is.

You can do these on parallettes or between 2 chairs or 2 boxes. We often will even use 2 stacks of plates.

You will start in the top of a push up position with one hand on each box or parallette. Body is straight, arms are straight, belly is tight.

You will pick up the knees high to the chest and swing through the boxes or parallettes on straight arms.

Once through you will rapidly open the hips and kick the legs straight so that in the front your body is in one straight line in front or your arms and hands.

To come back you will tuck the knees again and swing through straight arms to come back to that push up position.

There and back is one rep.

WARM UP

3 Rounds
5  Inchworms
30 Second Down Dog Hold
30 Second Samson Lunge R
30 Second Samson Lunge L
10 Bootstrap Squats
10 Band Pull Aparts

WORKOUT

7 Min EMOM
(Every Min on the Min for 7 Min)
3-5 Handstand Push Ups

Find a method that is difficult for you. Put your total reps as your score and how you did them in the comments.

Options:
- Pike on Box
- Kick Up - Slow Lower - Kick Down (Only do this if you can REALLY control the lower)
- Kipping
- Strict
- Deficit Kipping
- Deficit Strict

If you have never been inverted before - start with the pike on the box. These are NOT easy!!

No matter which version you choose - remember the goal is to make a tripod with your 2 hands and head. Your hands should be about 6" or so away from the wall when you kick up. When you come down your head should be closer to the wall than your hands - NOT right in between them. Think of where your hands would be if you were doing either dumbbell or barbell push press and try to mimic that.

If you are kipping bring your knees all of the way to your elbows at the bottom. Kick out and around. Finish the kick before you press.

Drive your head through your arms at the top. Keep the belly tight.

DO NOT under any circumstances come down FAST. Show control on the descent.


For Time
100 Foot Handstand Walk
20 Alternating Pistol Squats (Single Leg Squats)
75 Push ups
20 Pistol Squats
50 Dips (Ring or Stationary)
20 Alternating Pistol Squats

See write up for sub options!

Score: Total Time
Goal: Quality Movement Over Speed

Sub Options:
Handstand Walk:
- Shorten the distance and/or cap it at 3 minutes.
- Shoulder taps from the handstand position against the wall.
- Pike shoulder taps with feet up on a box and torso as vertical as possible.

Pistol Squats:
- Go to a target or hold on to something.
- Standing on a box, so your floating leg is off to the side and can drop lower without hitting the floor.

Also, see the demo video for the roll up technique

Push Ups:
- Go from the knees or elevate your hands. 75 is a lot so choose a variation that you could do at least 20 unbroken when fresh, but consider breaking it up into sets of 5 with short breaks between.

Dips:
- You can do the dips on the rings, between two boxes or using a dip station. Use a band for assistance but avoid the bounce out of the bottom.
- You could also do the slow lower to the bottom, then jump back up to the support position at the top.
- Another great option is the toe assist, where the toes on one or both feet stay in contact with the floor to provide just a little bit of assistance pressing up out of the bottom.

WARM UP

2 Rounds
5 Inchworm Walk Outs
10 Push Up + Tap + Tap
5 Scorpion Stretch (3 Second hold each side)
10 Alternating Samson Stretch
10 Scap Pull Ups
10 Kip Swings

WORKOUT

For completion or as far as you get in 12 Min:
10 Muscle Ups
10 Burpees
8 Muscle Ups
10 Burpees
6 Muscle Ups
10 Burpees
4 Muscle Ups
10 Burpees
2 Muscle Ups
10 Burpees

Muscle ups may be bar or ring. Or a scale/modification of either (see below).

If you complete the whole thing under 12 Min - enter your time. Otherwise call it at 12 Min. Enter 12 Min as your score and put total reps in comments.

If you have a bar or ring muscle ups - just go for it! This is a total of 30 - so if you even want to cut out the first round of 10 and start with 8 - go for it! You could even lower the reps to 5-4-3-2-1 for the muscle ups if that is more realistic for where you are at right now.

You may also choose to work on your strict muscle ups!

Remember to get a good swing and lead with the hips! Finally pull over/through with a big sit up and press out strong!

If you are still working on this skill - some sub options are banded, jumping, or even feet on the ground/box transition.

We want you to challenge yourself. So don't do a jumping version where you don't have to pull or use proper technique at all. If using leg assistance - use as LITTLE as possible.

If doing rings you will focus on keeping the hands together - pulling all of the way to the rib cage before even thinking about pulling through and coming forward. Catch in a tight position with elbows back. Press out.

You will do 10 burpees between each set of muscle ups. Keep these CHILL so you don't fatigue too much for the next set!


4 Rounds
(As Many Reps As Possible)
30 Seconds V-Ups
30 Seconds Rest
30 Seconds Plank Hold
30 Seconds Rest
(This should be a total of 8 Min)

Enter V-Up total for a score!

For the V-Ups, start in a hollow body position. Lower back is rooted into the floor, belly button drawn in. Squeeze your legs together and raise them a few inches away from the floor. Lift your chest toward the ceiling until your shoulder blades come to hover off the floor. Arms are overhead, biceps by the ears.

From here, raise your torso and your legs at the same time and reach your fingertips toward your toes. Fingers and toes should touch directly above the hips. Lower with control back to the hollow body position.

For the planks, come into the top of a push up position. Press the ground away from you and try to feel your shoulder blades spreading wide across your back. Shift your weight forward slightly so that your shoulders are just beyond the wrists and you are high up on the balls of your feet.

Squeeze your butt, your thighs, and your abs all at the same time!

WARM UP
Full Body Simple Warm Up

WORKOUT

7 Min Handstand Practice
This can be done against the wall, freestanding, or even just practice kicking up into a handstand to a level that you are comfortable.

Remember to spread the fingers. Hands should be placed shoulder width apart. Engage and use ACTIVE shoulders - pressing the ground away. Tuck the chin and either look at the heel of the hand or even less out in front.

Keep the belly tight. Squeeze the cheeks. Work to keep the feet together.

For an added challenge for those of you that are good at free standing - draw a 3' x 3' box and stay in there! Or work on not moving around at all!!!


4 Rounds (Not for Time)
15 Handstand Push Ups
30 Alternating Pistols (One Legged Squats)
50 Double Unders

This should be PRACTICE for all 3 movements. You will list your time just to have a score but focus is QUALITY!!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

If you are working on these, you can modify to a pike up with feet on a box or bench. You can also practice kicking up to a handstand on the wall, then lowering down into a tripod position.

For the pistols, it is basically a one-legged squat with the other leg extended out in front of you. Alternate legs so you end up doing 15 per side.

Modify these by lowering to a target like a bench or wall ball. You can also do them standing on the box so the floating leg is off the side.

Finally, you can do them using the roll up technique. For this you basically roll on your back and come up from the bottom of a pistol using momentum.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

If you struggle with these, simply practice them for 2 minutes each round. Don't forget to check out the double under progression on Members-Only under Extra Programs!


3 x Max Effort L-Sit
Rest 2 Min between efforts.

Score is total  time from all 3 attempts combined!

For the L-Sit, place your hands on two objects equal in height so your body is in between them. Press into the objects (box + bench, plate stacks, parallettes etc), squeeze your legs together and extend them out in front of you.

You can modify by tucking in one or both knees. If you don't have two objects that will work, try an L-Hang!

3 Rounds
10 Inchworms
10 Scap Pull Ups
10 Band or Broomstick Passthroughs
10 Kip Swings
10 Hollow Rocks


5 Rounds
30 Second Handstand Hold (on the wall)
15 Pull Ups

Strict Pull Up Option: 7-10 Strict

RX+ Option: 1 Min Handstand Hold

The idea for the hold is to get the full time each round without breaking it up. So time the WHOLE workout but know there will be a lot of rest between movements and rounds! Shoot for unbroken pull ups too or stick to specific sets that will challenge you!

Score: Total Time

The handstand holds are to be performed against the wall. Make sure the hands are roughly 6-10" or so away from the wall and the only thing in contact with the wall during the hold are the heels. The hands should be just wider than the shoulders. Heels, knees, hips, shoulders and head should be in one straight line with the belly tight and butt squeezed.

If you are unable to hold for an entire minute - you may do this as accumulating. You can also do a pike hold with your feet elevated on a box.

For the pull ups you may do strict, banded, kipping/butterfly or a supine bar row at a very challenging angle.

Choose a version you can do unbroken or close to it!

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

To Finish:
Tabata Hollow Rock

20 Seconds Hollow Rock + 10 Seconds Rest for 8 Total Rounds or 4 Minutes

RX+ Option: Hold the hollow position during the "rest"

For the hollow rocks, begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.

To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

This may become super challenging so bend one or both knees if you need to.

WARM UP
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

12 Min EMOM
(Every Min on the Min for 12 Min / Alternating)
Min 1: Max Bar/Ring Muscle Ups
Min 2: 8 Seated Box Jumps

**Muscle Ups may be bar or ring. If you think you will hold big numbers you may scale up to strict. If you are still working on your muscle ups these may also be banded, jump, or foot assisted transitions.

Seated Box Jumps should be 20-30" depending on your ability/height and also should start in a completely seated position below parallel.

Score: Muscle Up Number

**Put what type of muscle up you did and box height in comments.

For this workout - choose a type of muscle up that will allow you to get 3-4 on those minutes. If it ends up being 2-3 on a few minutes- that's ok too.

If you are going to get more than like 6-7 - try strict or at least start that way.

Remember on the muscle up reps to get that good lean back - hips to rings. Do NOT think about separating your hands to make room for your body. That happens as you come forward at the top - not during the pull. Pull all of the way up - and then think of doing a massive sit up as you pull through. Keep those rings tight as you come out of the dip!

If doing bar - think hips to bar, then big sit up! Try taking your hands a BIT wider than a regular pull up to give yourself more room to come over the top of the bar. Hands have to move around the bar and change position as you come up and over.

If doing a modified (banded, jumping etc) muscle up make sure you make it challenging and still work on good technique. No JUMPING from the bottom to the top of the dip! Work all of the positions along the way.

Seated box jumps should start in a completely stopped seated position below parallel. Drive through the heels, throw the arms, and then lift the knees fast! Land with your WHOLE foot on the box or step. Step down and re-set. Sit and come to a complete stop!


7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
Plyo Box Pike Handstand Walk Arounds

Each full trip around the box = 1 Rep

Scale idea - 7 Min Shoulder Tap Practice (Pike on Box) You will place your feet on your plyo box and then get into a pike position with your hips over your head and hands. Walk your hands around the box in a full circle. Taking small steps. Press the ground away and keep the core tight. Keep looking back at the box, and keep the arms mostly locked out.

Do one full circle in one direction - that is 1 rep. Next circle go the other direction.

Spread the fingers wide and distribute the weight across your whole hand. You don't have to do the WHOLE circle unbroken as you start to fatigue. You just need to complete the whole circle before going the other way. Break as needed.

Quality over quantity.

If you aren't ready to move with this or you don't have a box to go around. Just practice shoulder taps! Every 20 taps = 1  rep!

WARM UP

2 Sets
5 Inch Worm Walk Out
10 Push Up + Tap + Tap
5 Scorpion Stretch (:03 Sec hold each side)
10 Alt Samson Stretch
10 Kip Swings

WORKOUT

7 Min EMOM
(Every Minute On The Minute for 7 Min)
2-5 Slow Lower / Pause / Kipping HSPU

Scale to just a slow lower HS with a short hold if you are still unable to do kipping handstand push ups.

You may also scale down to a slow lower pike on box HSPU with a slow lower and pause - then a press out.

You may scale UP to a deficit if you are a ninja.

Score is total reps you do but don't worry about score.  Just a way for you to track it.

For these you will start in a handstand against the wall.  You will lower yourself slowly, taking 3 seconds to get down.  Pause for 2 seconds at the bottom then lower the knees all of the way to the elbows, allow the torso to round a bit and the tailbone to come off of the wall.

From here kick your feet straight up (not at the wall because then you will stunt your movement by hitting the wall too soon).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead.  Make sure elbows come forward and not too far out.  Keep the belly tight at the top.

7 Min AMRAP
(As Many Rounds And Reps As Possible in 7 Min)
(or 100 reps total)
Toes to Bar
or
Hanging Knee Raise (with kip swing)
Every time you break - 100 Meter Run.

Score: Total Reps in 7 min OR Time to  get to 100 Reps
Goal: 65 Reps +

**If you have never done 100 reps of the movement you choose - cut it at 80.

So for this you will start a clock and do a big set of either toes to bar or hanging knee raises.

When you need a break and come off the bar you will run 100 meters (roughly 30 seconds).

When you are ready - hop back up for another big set.

You can either game this and just decide you will do a certain number each time you jump up or just do as many as you can each time.

If you get to 100 reps (or 80 if you are stopping there) before 7 min.  You are done!

Otherwise you will do as many reps as you can in 7 min.

If you are doing the hanging knee raise - practice adding that small kip swing into it rather than just a dead hang knee raise.

Toes to bar should also be with a kip.

If you really want to practice strict toes to bar - that is of course allowed, but not what we had in mind necessarily when we programmed it!

Enjoy!

WARM UP
Pull Up Warm Up

WORKOUT

Muscle Up Negatives
20 Reps SLOW Muscle Up Negatives

You may do these unassisted, with a band, with feet on the box, or even with your feet on the ground.

The way these work is that you will start locked out at the top of a muscle up.  We suggest doing these on rings that will allow you to jump to this position so you aren't also doing 20 full muscle ups to get up there - unless you are a muscle up ninja.

Ideally these will be done on rings, or you may do this drill (slightly modified) on the TRX bands.

You will lower SLOWLY down to the bottom of the dip and then SLOWLY backwards through the transition.  FOCUS ON KEEPING THE ELBOWS IN and RINGS CLOSE!!!  Then slowly you will lower until the arms are straight at the bottom.

No score for this part because we want you to rest as needed and go SLOW.  Use a scale that will allow you to do 20 reps in about 10 min or so.

7 Min AMRAP
(As Many Rounds and Reps As Possible in 7 Min)
2 Strict
+
3 Kipping Pull Ups

Rest 15 Seconds.

Must be unbroken sets

Scaled: 1 slow negative + 2 kipping
Scaled Option #2: 2 Slow Supine Ring Rows + 3 Jumping Pull Ups

RX +: 3 Strict + 5 Kipping

Goal: 10 Rounds +
The goal would be to ONLY rest 15 seconds and be ready to go again.  Choose a scaling option that will allow that.  Feel free to mix and match options here.

7 Min HS Weight Shift Practice
Against the wall (unless you are a HS ninja)

You will practice walking side ways over a plate.

Practice going from both hands off of a plate to up on a plate etc.

See video.

This is all about practicing shifting your weight.  No RX for how many sets or anything you do.  Just keep practicing for 7 min or so on the clock.  Once you get comfortable with one drill, try a different one.

Keep the ribs down.  Practice squeezing the cheeks, spreading the fingers and balancing!

WARM UP
Pull Up Warm Up

WORKOUT

5 Min Pull Over Practice

Options:
Kicking Pull Over
Jumping Pull Over
Hanging Pull Over

Choose one or play around with all 3 for 7 min!

For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type movement.

To do these unassisted you will need the upper body strength to do a pull up.  BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength.  So don't be surprised by that one! Look at your quads the entire time.  Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.

7 Min AMRAP
(Get as far as you can in 7 Min)
1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Scale to:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

For the handstand push up remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back against the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head forward (toward the wall) first and then lower down under control.  Try not to let the elbows flare out too much and keep the belly tight - butt squeezed.  Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your hips to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead.  Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press.  Hips then press.

Finish completely locked out at the top.

For the shoulder taps you will aim to touch right hand to right shoulder and left hand to left shoulder.  If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar.  Shoulders and head go forward (away from the box) and then down.  Elbows in.  Tripod position at the bottom.  Press back to lock out.

For total time:
Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

No sagging hips or belly.  Elbows tucked in with the bicep and forearm touching the rib cage.  No raised hips either!