We’re going to take a week off from the Olympic lifts just to get some rest from them.  Sometime the best thing to do is take a break and come back fresh.

The winner of the poll last week was pull-ups so we will be starting a pull-up program sometime soon, probably next week, so keep your eyes peeled for that (I know you will all be checking your e-mails every 10 minutes in anticipation)! In the mean time the runner up is handstands so we will be working on that this week.

On to the fun stuff:


5-10 min work on handstands – video for starting progressions here

  • 2 x 0:30 – Try to work up to 0:30 hold in good hollow position with active shoulders and repeat for 2 cycles
  • If regression is needed work on pike position with box or from floor – strive to stack wrists/shoulders/hips as vertical as possible


9 min AMRAP

  • Double KB Thrusters 1-2-3-4…
  • Double KB SDHP 2-4-6-8…
  • TRX Pike 3-6-9-12…

3 min rest

6 min AMRAP

  • 15 American Swings
  • 20 TRX Squat Jumps

2 min rest

3 min AMRAP

  • ME alternating TGU

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