Skill: A: 2 sets: 3 Inchworm walk 10 Russian baby maker 4-6 Rocking box bridges Coaches notes: On your inchworms get set with your feet together as you do a forward fold bringing your hands flat to the floor with fingers spread wide. Keep your arms straight and actively block away from the floor as [...]
Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Coaches notes: If you are still working on your double unders focus on setting a manageable rep count goal on your double under attempts. Add in as many single unders in between your doubles with the [...]
Skill: A1: 4 x 30 sec active hollow hang from bar ; rest 30 Sec A2: 4 x 10-15 Controlled beat swings ; rest 60 Sec Coaching notes: Focus on maintaining active shoulder girdle and lats while in the hollow hang. Make sure to maintain focus on controlling through your shoulder girdle and lats on [...]
Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Coaches notes: On the tuck jumps aim to land lightly on the ball of your foot lightly kissing your heel to the floor before bounding upward. Keep your torso upright as best [...]
Skill: A: Take rings off rings straps and put through heavy weights. From there practice to kick up to a handstand, start by straddling legs and use spotters, if possible. Strength: B1: 5 x 5 Weighted strict pull-ups @31X1 ; rest as needed B2: 5 x 20 Ring Dips between boxes ; rest as needed [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking ** Every 5 Minutes, hop off and do 5-10 Strict toes to bar Rest Day Recovery is made for days like this…
REST DAY! Here is your Recover Mobility
REST DAY! Here is your Recover Mobility
Skill: A: 2 Sets: x 30 Second Side Plank - L x 30 Second Scap Push-Ups Position x 30 Second Side Plank - R *Rest 15 Seconds x 30 Second Supinated-Grip Hang from Pull-Up Bar *Rest 15 Seconds x 10 Reverse Grip Push-Ups @ 2111 *Rest 15 Seconds x 5 Single-Arm Ring Row/each arm @ [...]
Warm-up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 Strength: Sorenson holds: 4 Sets of 30-45 Seconds Handstand shoulder shrugs: 4 Sets of 15-20 Coaches notes: On the Sorensen hold focus on keeping your body in a straight line and parallel to the floor. Keep your ribs pulled toward your hips, glutes squeezed, [...]
Skill: A: 1 x 60 sec handstand hold on wall Coaches notes: On the handstand hold focus on keeping your arms at full extension creating a straight line from your wrist to your shoulder and all the way down to your hip aiming to connect your upper and lower half creating vertical alignment throughout your [...]
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Supine single leg raises x 3 Coaches notes: On your supine single leg raises keep your upper and lower back pressed firmly into the floor. Legs stay straight and fully engaged as you bring your feet to point up toward the ceiling. Lower one leg at a time [...]
