Warm-Up: 2 Sets 10 x PVC pipe pass throughs 10/10 Single Arm KB Deadlifts 10 KB Front squats 10 Touchdowns 10 Strict pull-up Coaches notes: On the PVC pass throughs set your hands in a wide grip that allows you to pass the PVC over your head while maintaining straight arms. Get set with your feet either under your [...]
Skill: A: 2 sets *Set rings at hip height x 10 Sec false grip ring row positions hold x 10 Sec top of a pull hold (Rings should be touching right under chest close to each other and rings turned straight) x 10 Sec bottom of dip hold (Rings squeezed into your armpits) x 10 [...]
Warm-up 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles 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 you walk your hands out to a [...]
Skill/Warm-up: A: 3 x 10 leg kicks in each direction Forward Side Backward Coaches notes: Aim to maintain straight legs all the way through each kick with hips and shoulder squared straight ahead and proper posture with tight midline. Strength: B1: 4 x 5 Ring rows @1133 ; rest 1 min B2: 4 x 8 Single Leg [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP: 40 cal on AB 10 TGU/side 20' HS Walk 10 Pistols/leg 2 Rope Climbs + Cooldown: 5 min yoga flow Here is your Recover Mobility
Today is a Rest Day for the program! Rest Day Recovery Yoga is for Today
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double undersor single under Coaches notes: On your high knees and butt kicks focus on keeping your eyes straight ahead keeping your torso vertical with your shoulders stacked over your hips and braced through your midline. With both of these aim for quick, fast [...]
Skill: A: 1 x 60 sec kick to handstand against wall Coaches notes: On your handstand kick up first get set in a deep gymnastics lunge with your front leg bent and your back leg straight. The lower you can get to the floor in this position the more balanced and stable you will be [...]
Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Coaches notes: On your side lunges get set with your feet in a wide stance with an upright torso. Keep your whole foot flat to the floor as you lunge on one leg keeping the other straight and engaged. Keep your knee tracking [...]
Skill/ Warm up: A: 3 set 10m Burpee broad jump 10m Straight leg bear walk 5/5m One leg jump 10m Crab walk *Rest as needed between sets Coaches notes: On your burpee broad jumps focus on maintaining a wide stance, knees tracking your toes, and keeping your glutes engaged to help ease stress and tension [...]
REST DAY! Here is your Recover Mobility
Skill: A: Accumulate 3min in any handstand hold variation (Freestanding, against the wall, inverted hollow, pike off the box, etc.) 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 [...]
