General
Monday, June 26th, 2023 – Circuit Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
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:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
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:
Cooldown
Doorway Chest Stretch X 1 Minute
Arm Across Body Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side
Arm Across Body Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side
Cardio Circuit
10 Rounds For Time
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.
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.