Warm Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout

General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups

Front Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Prayer Stretch
20 Seconds Kneeling Inner Thigh Stretch Right
20 Seconds Kneeling Inner Thigh Stretch Left
20 Seconds Deadbug
15 Air Squats
10 Plate Hold Goblet Squat
On Coaches Call Out Front Squat Empty Bar (Enough Reps to See Everybody Do a Few and Make Corrections)

Hand Stand Push-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
Hollow Body Hold
High Plank
Pike Push-up on Floor
Wall Kick UPS

Bathroom Break and Scaling Options:

Strength

Front Squat

Front Squat Weight Warm-up (3 Minutes)
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight

Build to a Heavy 5 Reps in 10 Minutes
Front Squat

Coaches’ Notes: Take Longer Rests as the Loads Get Heavier.

WOD

AMRAP 10

COMPETITIVE

8 Handstand Push-Ups
4 Single Arm 25 ft DB Farmer Carry (100/70)
10 Cal Air Bike or 15 Cal Row

PERFORMANCE

8 Pike Push-Ups or Hand Release Push-Ups
4 Single Arm 25 ft DB Farmer Carry (70/50)
10 Cal Air Bike or 15 Cal Row

LIFESTYLE

8 Push-Ups or Elevated Push-Ups
4 Single Arm 25 ft DB Farmer Carry
45 Seconds Air Bike or Row

Coaches’ Notes: This Is a Fast to Moderate Paced Workout. The Movements Don’t Compound on Each other to Much So Try to Move Smoothly. Breaking as Little as Possible.

Large Class Option
In Teams of 2
16 Handstand Push-Ups (Split)
6 Single Arm 25FT Db Farmer Carry (Split)
200M Run (Together)