What a tremendous weekend! Congratulations to Coach Mael and Michelle! We are so happy for you both!

What a tremendous weekend! Congratulations to Coach Mael and Michelle! We are so happy for you both!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Member Appreciation Challenge: Max time hanging bar hold.*
 
*Participation is optional
(10 min)
 
2. Warm-up F: Three rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. Technique Review: The Handstand Push-up; how to scale and common faults (5 min)

4. EMOM 8

5 Handstand Push-ups + 30 Double unders
 
LIII: as Rx’d
LII: Pike Press on Box, Down Dog Pike Press or DB Press as needed. If you are still developing double-unders practice till the :40 mark each minute.
 
5. Rest: 7 minutes
 
6. ”The Will to Power”
50 Power Cleans for time*
 
*(EMOM:Do 5 Toes to Bar)
 
(10 min. cutoff)
 
LIII: 155/108
LII: 135/93 or scale weight as appropriate. Sub straight leg raise or toes to ceiling as needed.
LI: 5 rnds of:
5 toes to ceiling
5 muscle or power cleans
Have fun!
 
 

Remember to enter your workout results in the comment section on the website each day to be entered to win a prize! Everyone who checks in to class 3 days or more this week will also be entered to win!
 
 

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