11.03.23

Saturday, Nov. 4th @ 10am
We are hosting a "Skills" class directly after our 9am. The skill will be "Kipping Handstand Push Ups" Intensity will be lower, and more about exploring the movement.

Strength: Pulling Strength/Endurance
Every minute for 12 minutes (6 rounds):
Minute 1 - 4-6 Weighted Pull-Ups
Minute 2 - Max Kipping Chest-to-Bar Pull Ups for 15 seconds

Beginners (with less than 3 pull-ups):
EMOM x 12:
Min 1: 4-6 Band Assisted Strict Pull-Up
Min 2: 3-4 Tempo hanging hollow to arch transitions + 15 Sec Arch Body Hold

Intermediate (Consistent pull-up, want better CTB):
EMOM x 12:
Min 1: 4-6 Strict Pull-Ups
Min 2: 6-8 perfect kip/beat swings

"Beach SZN"
For time:
75 Overhead squat for time @ 95/65lb (43/30kg)
* at the top of each minute, perform 5 V-up
* 15 sec cap on V-up work

Scaled:
75 OHS for time 75/55lb (35/25kg)
* at the top of each minute, perform 5 Tuck-ups
* 15 sec cap on Tuck-up work
*10 min cap

Beginner:
60 Front Squats for time 75/55lb (35/25kg)
* at the top of each minute, perform 5 Tuck-up
* 15 sec cap on Tuck-up work
*10 min cap