Skill

About 10 minutes of handstand practice

Have some fun working on handstand skills or strength/stability drills with your coach! If you aren’t sure what to practice, talk to them and they’ll help you get sorted. Below is a list of drills in roughly ascending order of difficulty.

Plank
Box shoulder stand
Box pike handstand hold
Wall walk
Handstand kick up against the wall
Cartwheel
Crow stand
Freestanding handstand kick up practice
Handstand walk
Freestanding handstand hold
Freestanding sequence: Hold, short walk, pirouette, repeat
Ramp/Stairs
Stairs/Ramp

Workout of the Day

AMRAP in 8 minutes:
30 double unders
4 thrusters

Use a very challenging thruster weight today; you should be right on the edge of being able to do all of your sets unbroken, and it’s ok if you do have to break it into 2 quick doubles at some point during the workout. Scale the jump rope to take no more than about 45 seconds per round. This workout is only 8 minutes, so try to take a slightly quicker pace than you would on a longer effort.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:40 on, 0:20 off