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 [...]
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…
Warm Up: A: Make an obstacle to do some handstand walk practice for 10 min. Have fun with this! Coaches notes: Modify the handstand walks by either performing side to side walks with your belly button facing the wall, or in a pike position with your feet on a box, or any variation of shoulder [...]
Skill: A: Accumulate 2 min active hang on the rope Coaches notes: Each time you take a rest switch handgrip alternating between right and left. Coaches notes: On the hang keep your shoulders actively pulled down and away from your ears while also maintaining activation of your lats. Strength: B: 4 sets x 8 Jumping [...]
Warm-up: Hit about 5 Min of related soft tissue work, followed by: 15 PVC pass throughs 15 Push-up walk outs 15 Rower pike ups 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 [...]
Skill: A: 10 min cartwheel practice Coaches notes: Practice hand and foot placement first to build a better understanding of the sequence and then focus on getting your body moving in a vertical plane directly over your hand and foot line placement on the floor. Strength: B1: 4 x 4 Straddle presses to handstand against [...]
Skill Work: A: 4 Sets x 10/leg Forward standing leg kicks x 20 Beat swings x 10 Feet together squats x 30 Sec Forward Leaning Rest with fingers pointing backwards *RAN Coaches notes: Make sure to maintain focus on controlling through your shoulder girdle and lats on the beat swings. Think about pushing and pulling [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking Running Swimming Rest Day Recovery
Skill: A: 10-15 min practice to kick up to a handstand on rings (use spotters on either side) Coaches notes: To scale while getting a better feeling of the rings straps, put the straps around the bar without the rings, and then put them through weights so that they stay tight. From there, practice kicking [...]
Skill: A1: 4 x 10 sec Hang in false grip ; rest 30 sec A2: 4 x 20 sec/ side forearm star plank ; rest 30 sec Coaches notes: On your false grip hang on rings begin with "karate chopping" the rings with the part of your arm where your wrist and palm meet. Wrap [...]
Today is an Active Rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
