The challenge will consist of a Max Hold.  You may choose from one of the options below.  Pick the one that will be challenging to you. You will be testing your max time at the beginning of the month and at the end of the month.  Record your times on the comments.

1. Free hand stand hold
2. Hand stand hold facing the wall
3. Hand stand hold facing away from the wall
4. 1/4 wall walk hold
5. 1/2 wall walk hold 
6. 3/4 wall walk hold
7. Box hand stand hold from knees
8. Box hand stand hold from feet

Below is week 1 of a  4-Week Program For Achieving a Strong Handstand Hold.  You may do the program pre or post wod.  Ask a coach for help if you are not sure of any of the movements

 Throughout the next four weeks, We will be programming essential movements to help with your balance, shoulder and core strength, as well as coordination – all essential components of handstands, freestanding handstand push ups, press handstands, handstand walking and wall walks.

Focus on these four things when doing handstand work:

1. Form matters! Pointed toes, tight core, and active shoulders are all important.
2. Keep the majority of your weight mid palm but use your fingers to “grip” the floor to find balance.
3. For the free hand stand gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
4. Spread your fingers for more surface area.

*** Always ask for a spot when needed or scale the movement to a wall.

Week One – Balance, Handstand, and Core

Day 1
Rest as needed between sets.
Rx’d work:

• 10 x 10 second handstand hold (belly to wall)
• 20 hollow hold tuck up
• 30 deficit hand release push up (set plates for your hands )
• 40 superman pulses

Scaled work:

• 10 x 10 second handstand holds off box
• 20 hollow hold  tuck up
• 30 hand release push up
• 40 superman pulses

Day 2
Rest as needed between sets.
Rx’d work:

• 5x20sec frog tand holds – try straight arm (working balance on hands)
• accumulate 2 minute handstand hold – belly to wall
• 2×30 shifts from right to left – back to wall**
• 4min – tabata hollow rocks (in straight/hollow body position)

Scaled work:

• 5x20sec frogstand holds – bent arm (working balance on hands)
• accumulate 2min of handstand hold with one leg on box and one leg in air straight up
• 2×30 shifts from right to left side – legs on box**
• 4 min – tabata hollow rocks (in tuck position)

**work slow, making sure you shift weight over the dominant shoulder

Day 3
Rx’d work:
5 rounds for quality

• accumulate 1 min of handstand – wall or freestanding
• 10 strict barbell presses @65% bw
• 10 hollow to superman rocks

Scaled work:
5 rounds for quality

• accumulate 1 min in handstand (off box/one leg up)
• 10 strict barbell presses 50% bw
• 10 hollow to superman rocks