Open Gym Strength and Conditioning – Teens

Warm-up

10:00 AMRAP

30-second Jump Rope

10 Cossack Squats

10 Hollow Rocks

10-second Handstand Hold

5 Pike Push Ups

Metcon (No Measure)

Freedom:

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

Independence:

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max tricep push-ups

Liberty:

EMOM8:

Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.

Even: 30-second max elevated push-ups

THEN

4 sets

12 Dumbbell Front Raises (leave 2 reps in the tank)

-rest 30sec-

30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1

-rest 60sec-

NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.

Freedom: 1 set of max strict handstand push-ups

Independence: 1 set of max strict box handstand push-ups (note the box height used)

Liberty: 1 set of max push-ups or elevated push-ups
Videos:

[Handstand Hold (Tips)](https://www.youtube.com/watch?v=eQkg3MgFOGg&list=PLvAVwtyBkTrSR8dgZwNWbdhr-98w7kfI_&index=4)

[Handstand Hold](https://www.youtube.com/watch?v=8C3lmseEP0k&list=PLvAVwtyBkTrR3i9jCZCKzQgNpvtr-H_fw&index=19)

[Handstand Hold Knees on Box](https://www.youtube.com/watch?v=y2WXKS8_tN8&list=PLvAVwtyBkTrR3i9jCZCKzQgNpvtr-H_fw&index=17)

[Handstand Hold Feet on Box](https://www.youtube.com/watch?v=CfCL1OmHodw&list=PLvAVwtyBkTrR3i9jCZCKzQgNpvtr-H_fw&index=18)

[Tricep Push Ups](https://youtu.be/ffojLf0XAW4?si=vK-6uakYiLbezbET)

[Elevated Push Up](https://youtu.be/DozwM4lnkW0)

[Plank Hold](https://youtu.be/70bshI6GcD8)

[Strict Handstand Push Up](https://youtu.be/I9flZPOnFN4)

[Strict Box Handstand Push Up](https://youtu.be/ayWpazg-HjE)

[Dumbbell Front Raise](https://youtu.be/hRJ6tR5-if0?si=Uz45hdXxCnvVFLk8)

Metcon (Time)

81-63-45-27

Double Unders

27-21-15-9

Goblet Squat (35/26)

10 GHDS (Or V-Ups) after each round

(KG conv: 16/12)