Handstand & Muscle-up Skills 4/4

Skill/Accessory #1
3 Sets:
- 8 Handstands/Ring Dips/Ring Push-ups
- 12 Barbell Close Grip Floor Presses
- 12 Barbell Bent Over Rows
- 10 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 8 Muscle-ups/Pull-ups/Ring Rows
- 8 Banded Low Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 8 Stability Ball Hamstring Curls

Handstand & Muscle-up Skills 3/4

Skill/Accessory #1
3 Sets:
- 12 Handstands/Ring Dips/Ring Push-ups
- 8 Barbell Close Grip Floor Presses
- 8 Barbell Bent Over Rows
- 14 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 12 Muscle-ups/Pull-ups/Ring Rows
- 12 Banded Low Rows
- 8 Single Arm Kettlebell Bottom Up Presses (each side)
- 12 Stability Ball Hamstring Curls

Handstand & Muscle-up Skills 2/4

Skill/Accessory #1
3 Sets:
- 10 Handstands/Ring Dips/Ring Push-ups
- 10 Barbell Close Grip Floor Presses
- 10 Barbell Bent Over Rows
- 12 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 10 Muscle-ups/Pull-ups/Ring Rows
- 10 Banded Low Rows
- 10 Single Arm Kettlebell Bottom Up Presses (each side)
- 10 Stability Ball Hamstring Curls

Skill/Accessory #1
3 Sets:
- 8 Handstands/Ring Dips/Ring Push-ups
- 12 Barbell Close Grip Floor Presses
- 12 Barbell Bent Over Rows
- 10 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 8 Muscle-ups/Pull-ups/Ring Rows
- 8 Banded Low Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 8 Stability Ball Hamstring Curls

Accessory #1
3 Sets:
- 12 Barbell/Dumbbell Bench/Floor Presses
- 15 Forearm Curls (each side)
- 10 Single Leg Romanian Deadlifts (each side)
- 20 Starfish Crunches

Accessory #2
3 Sets:
- 12 Single Arm Bent Over Rows (each side)
- 15 Single Arm Banded Tricep Push-downs (each side)
- 15 Goblet Squats
- 1:00 Plank

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Lunges
- 20 Banded Face Pulls
- 10 Side Plank Hip Touches (each side)

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 56%
- 1x3 @ 61%
- 3x3 @ 66%

Conditioning
15 minute AMRAP:
- 15 Floor Presses (50/35)
- 10 Pull-ups
- 20 Walking Lunges
- 500/400m Row

Focus Movement = Floor Press

Strength
Bent Over Row:
- 5x8

Conditioning
19 minute EMOM:
- 1st minute = 16 Dumbbell Floor Press
- 2nd minute = 16 Step-ups (Weighted optional)
- 3rd minute = Max Calorie Row
- 4th minute = Rest
Score = Calorie Row

Strength
Strict Press:
- 5x5

Conditioning
3 Rounds for time:
- 20 Dumbbell Step-ups (35/25)
- 20 Dumbbell Floor Press (35/25)
- 400m Run
Buy-out = 200m Farmers Carry (35/25)
Time cap = 18 minutes

Accessory #1
3 Sets:
- 10 Barbell Romanian Deadlift @ Light Weight
- 15 Dumbbell Floor Press

Accessory #3
3 Sets:
- 10 Weighted Step Back Lunges (each leg)
- 15 Bicep Curls

Core
2-3 Sets:
- 10 Leg Raises
- 20 Block Taps
- 20 Clam Crunches

Strength
Front Squat:
- 3 Pause + 2 Regular
- 5 Sets increasing weight

Conditioning
4 Rounds for time:
- 300m Run
- 20 Russian Kettlebell Swings (55/35)
- 20 Dumbbell Floor Press (35/20)
Time cap = 16 minutes

Strength
Romanian Deadlift:
- 5-5-5-5-5
Dumbbell Floor Press:
- 10-10-10-10-10
*Super set these two movements

Accessory #1
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Weighted Step-ups (each leg)

Accessory #2
3 Sets:
- 25 Clam Crunches
- 1 minute Plank
- 100m Farmers Carry

Strength
Pause Front Squat:
- 5x5

Conditioning
15 minute AMRAP:
- 20 Dumbbell Floor Press (45/30)
- 20 Abmat Sit-ups
- 20 Russian Kettlebell Sings (55/35)
- 20 Walking Lunges

Strength
Strict Pull-ups:
- 4x5 (Chose a band or weight that will make you struggle for your last rep)
Isometric Pull-up Hold:
- 4x10 seconds (Rest 1 minute between sets)
Bent Over Row:
- 4x5

Accessory
3 Sets:
- 10 Rower Pike-ups
- 10 Single Leg Romanian Deadlift (each leg)
- 15 Dumbbell Floor Press
- 30 Walking Lunges (total)
- 100m Farmers Carry

Strength
Bent Over Row:
- 5x8

Conditioning
19 minute EMOM:
- 1st minute = 16 Dumbbell Floor Press
- 2nd minute = 16 Step-ups (Weighted optional)
- 3rd minute = Max Calorie Row
- 4th minute = Rest
Score = Calorie Row

Conditioning
10 minute AMRAP:
- 10 Dumbbell Floor Press (Rx: 45#/30#)
- 20 Wall Balls (Rx: 20# to 10’/14# to '9’)
- 300m Run
*Rest 5 minutes*
10 minute AMRAP:
- 10 Burpees
- 20 Russian Kettlebell Swings (Rx: 55#/35#)
- 300m Run

Floor press 

DB ( 45 /25) 

10-10-10-10-10

In between each set perform 5 strict pull-ups 

Row 18/15 cals 

7 burpees over tower 

20 walking lunges 1-1 

X 4 

16 min time cap 

30 clam crunches 

30 dead bugs 

X3 

Push Press ( pause at the rack position )

3-3-3-3-3 80 % 

10 Single arm floor press each arm ( 50/35 ) 

5 strict pullups 

100 M farmer carry ( 50/35) 

X5 

EMOM 3 sprawls 

Core 10 hollow rocks 

20 K2E on floor holding onto KB 

X3 

Floor Press - Bench Press 

10-10-10-10-10 plus 

5-10-15-20-25-20-15-10-5

DB Goblet Squat 

Froggers 

Hollow rocks 

Core 

Side plank 45 

Each side 

Plank 90 sec 

X2 

Strength
Dumbbell Floor Press:
- 4-6-8-10

Conditioning
For time:
- 40 Abmat Sit-ups
- 30 Shoulder to Overhead (Rx: 115#/80#, L2: 95#/65#, L3: 80#/50#)
- 40 Abmat Sit-ups
- 15 Handstand Push-ups (L2: w/ pad, L3: Pike Press)
- 40 Abmat Sit-ups
- 5 Gym Length Bear Crawls

Strength
Barbell Floor Press:
- 5-4-4-3-3

Conditioning
18 minute AMRAP:
- 1 Rope Climb (L2: 1/2 Rope, L3: 3 Rope Get-ups)
- 10 Man Makers (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 20 Calorie Row