Monday 2-11-19


6-8 min Skill Work HSPU + find your method for part B.


EMOM – 8

3-5 HSPU (use deficit if possible) or HSPU variation (Pike push ups, strict press for newer members).


12 Min AMRAP @ 65/95#

20 Hang Power Cleans

50 Double Unders

20 Front Squats

50 Double Unders

20 Ring Dips

50 Double Unders

*or use Kettlebells @ 25/40# +/-

For today’s skill work members should work on a variation that will challenge them to move forward and advance HSPU skills or assist with better shoulder strength, stability or endurance.

If a member has never kicked up to the wall and does so in the skill session they may attempt a kick up to the wall in part B. then drop down and do five DB or KB push press to stimulate the pressing side of the movement.


A member might not have the ability to do a HSPU but they could kick up to the wall then lower themselves for three seconds to a mat then repeat for and other rep within that minute…


A more advanced athlete might do 3-5 strict HSPU or 3-5 Kipping HSPU with a deficit.

The main goal for all is to be safe, be challenged and be consistent…Keep in mind that shoulders need more time to recover so keeping the reps a little lower and more manageable is a great way to build consistency.

I would suggest 30-40 seconds recovery to maintain consistency between sets is required