It’s Week 1 of Westy’s Conditioning/Core Focused Cycle! Who’s hyped for the skills, bodybuilding, and strongman we’ll be seeing in this cycle?!
Skill Building Intro:
Alt. EMOM X 10
0:15s Chin Over Bar Hold + 5 Scapular Pull-ups + 5 Kips
6 Alternating Bird Dogs + 12 Alternating Plank Shoulder Taps + 6 Tempo Push-ups
*2 second eccentric on tempo push-ups
Skill Building Intermediate:
Alt. EMOM X 10
0:15s Chin Over Bar Hold + 5 Kips + 5 Kipping Pull-ups
0:15s Wall Assisted Handstand Hold + 10 Back To Wall Handstand Marches + 1 Tempo Negative Strict Handstand Push-up
*On the handstand march, the goal is to alternate balance/stability from one hand to the other. The tempo on the negative is to go down as slow and controlled as possible until head makes contact with the mat, then come off the wall.
Skill Building Advanced:
Alt. EMOM X 10
0:10s Chin Over Bar Hold + 3 Strict Pull-ups + 2 Strict Chest To Bar Pull-ups + 1 Bar Muscle Up
0:15s Wall Assisted Handstand Hold + 12 Handstand Shoulder Taps + 3 Tempo Negative Strict Handstand Push-ups
WOD: “STRONGMAN’S HOLD”
3 RFT:
200m Dual Kettlebell Farmer’s Carry (106/70)
50’ Dual Kettlebell Front Rack Lunges (106/70)
18 Alternating Kettlebell Push Press (106/70)
10 reps of: 2 Dual Kettlbell Deadlifts + 5 Dual Kettlebell Shrugs
1:00 rest
-20 min cap-
April Challenge:
Complete 1,000 reps of each of the following:
Russian Twist (1,000 per side)
Jumping Air Squats
Laying Tuck Ups
Cross Body Mountain Climbers (1,000 per side)
Single Leg Glute Bridges (1,000 per side)
