Headstand drills
Headstand
Headstand to tuck
Headstand to Plank (fall)
Head stand to Plank (kip)
Headstand to kipping HSPU against wall
Scaled:
-Piked handstand
-Piked handstand from a box
-Piked handstand from a box @ higher
-Kick up to a wall
Headstand https://youtu.be/Ca2XhhwMDyM Headstand to tuck https://youtu.be/cXFyTmN6LVM Headstand do Plank (fall): https://youtu.be/SayPbTRaQ14 Head stand to plank (kip): https://youtu.be/Ua3VaRcSdks
AMRAP 20 minutes
8 CTB
16 Front Rack DB Lunge steps 2x 50/35 lbs
8 HSPU
TC: 20 minutes Score: Rounds & Reps KG: 25/15
Scaling Options
Beginner
8 Ring Rows
16 Front Rack DB lunge steps @ 25/15lbs x 2
8 Banded pike push ups Intermediate L 1
8 Jumping C2B
16 Front Rack DB lunge steps @ 35/25lbs x 2
8 Pike HSPU
Intermediate L 2
8 Pull ups
16 Front Rack DB lunge steps @ 35/25lbs x 2
4-8 HSPU
Perform RX+ 20 minute amrap @85%
8 CTB
16 Psitols
8 HSPU
4 sets
20 Hollow body rocks
No rest
30 sec Reverse plank
No rest
A. General
2 rnds
30 seconds shuttle jog
10 beat swings / box assisted beat swings https://youtu.be/jS2IPQC4x8Q
10 pike push ups / band assisted pike push ups: https://youtu.be/qeyrmuNnsfc
B. Mobility
Dynamic leg swings
Side to side x 10/10
Front to back x 10/10
Dynamic arm circles
Forwards 10
Backwards 10
C. Specific (pre-metcon)
2 sets
5 Tempo Ring Rows @ 2 sec down
10 DB lunges