"Going Heavy Over Your Head"

Weekly Challenge: After you warm up this week, spend 5 to 10 minutes working on your Handstands. If you still haven’t figured out the kick up to the wall, work on that. If you can already do Handstand Push Ups against the wall, work on your free standing Handstands. Always working on the next harder version. That is how we will get better.
Empowering Female Quote.png

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Quick Feet
  • Arm Circles
  • Crab Crawl


  • Row 500m (AFAP)
  • Plank (As long as it takes to row)

Skill (5-10 Minutes):

Do 20-30 reps of Push Press with PVC.  Make sure your elbows are moving forward as the bar is coming down.

As you're working up in weight, make sure sure your Front Rack & Overhead Positions are looking and feeling right.

Strength (3,3,3,3,3):

  • Push Press

Met-Con (EMOM For 15 Minutes):

  • 30 Jump Rope
  • 5 DB Push Press (30/15)
  • 10 KB Swings (53/35)

Cash Out (EMOM For 5 Minutes):

  • Hollow Body Hold (10 sec)
  • 10 Crunches
  • 7 Tuck Ups

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders with Ball
  • Bilateral Shoulder Flexion
  • Cobra
  • Childs Pose
  • Front Fold
  • Foam Roll