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Metcon (AMRAP – Rounds and Reps)

Beyond rx



20m burpee broad jumps

30 pull ups



10 HSPU with 1 ab mat

20m burpee broad jumps

20 pull ups



10 strict DB Presses

20m burpee broad jumps

15 jumping pull ups or ring rows.

General Warm Up

:45 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Hollow/Arch Game

Split class into two teams. In the first game, each full team will lie on their backs, holding a hollow position. At the beginning of the game, starting with the athlete on the far left, one athlete will side shuffle through the rest of their team holding the hollow position on the floor. When that athlete reaches the finish, the next athlete will stand up and do the same. Once all athletes on one team are through, the game is over. If you have a small class, run through multiple rounds before ending the game. Repeat the game, this time with athletes holding the arch position on the floor.

Specific Warm-up

Neutral Head

Controlling body position will be an important factor on all three movements today. When we press overhead in the strict handstand push-up, it is common to see athletes arch their neck and look towards the ground. Whether we are using dumbbells or flipping upside down, we want to pick one spot to look at throughout the movement. Finding a point of focus will help keep the head and neck neutral and prevent athletes from falling off the wall due to a a rounded body.

Movement Prep

10 Second Lockout Hold (Handstand or Dumbbells Overhead)

2 Lowers to Tripod or 4 Dumbbell Strict Press (Light Weight)

2 Strict Handstand Push-ups or 4 Dumbbell Strict Press (Workout Weight)

Movement Substitutions

Reduce Reps

Dumbbell Strict Press