GRIZZLY/KODIAK- 23.2A:
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-ups
10 Shuttle Runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
POLAR– Complete as many reps as possible in 15 minutes of:
5 Burpees
10 Shuttle Runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
SKILLS & DRILLS– Week 5: Handstand Push-up (Kipping)
Advance: Every Minute (10:00)
5-8 Kipping Handstand Push-
Ups (Flat surface or 1 Abmat)
Intermediate: Every Minute (10:00)
3-5 Kipping Handstand Push-Ups (1 Abmat)
Beginner: Every min (10:00) or 5 Sets
(From Box or Pike Position)
3-5: 3-second Descent + Strict Press
* Use standing Banded
Overhead Hold + Press as a
substitute for athletes who
struggle with stability
