Skill: 10 minute handstand practice - any variation Coaches notes: Work on finding balance on your hands with or without the wall, on one hand, tripod, headstand, inverted hold, pike position with feet elevated on a box, etc. When practicing your full handstand focus on keeping arms at full extension while creating a straight line [...]
Skill: A1: 4 x 4 Ring dips @3111 ; rest 30 sec A2: 4 x 8 Dumbbell Arnold press ; rest 90 sec Coaches notes: On the ring dips focus on keeping your eyes on the horizon, chest up, and your body in a straight line. Rings should be set shoulder width apart and remain [...]
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 made for days like this…
Skill: A1: 4 x 12 Half Chest to bar ; 30 sec rest A2: 4 x 8 Barbell rows @2112 ; RAN Coaches notes: On the half chest to bar pull ups make sure to wrap your thumbs as well as actively keep your shoulders pulled down and away from your ears to keep your [...]
Today is a Active Rest Day! 30 Mins of Easy Movement –Your choice *Flush Soreness Out Rest Day Recovery is made for days like this…
Workout: A: 12 Min AMRAP: x 8 Calorie Assault Bike x 6 Strict Handstand Push up x 8 Calorie Assault Bike x 12 Pull-Ups Coaching tips: On your handstand push-ups make sure to modify to a progression that allows you to maintain as best form as possible. No matter what variation of these you do [...]
Skill: A1: 4 x 8 Strict Weighted Supinated-Grip Pull-Ups @ 2111 ; rest 60 Seconds A2: 4 x 15 Weighted GHD Hip Extensions ; rest 60 Seconds Coaching notes: On the supinated grip pull ups focus on maintaining an active shoulder girdle and lats/scaps throughout the pull ups while hugging elbows in staying tight and connected [...]
Today is a rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
Skill: A: 2 sets: x 30 Second Supinated-Grip Hang from Pull-Up Bar **Rest 15 Seconds x 10 Push-Ups **Rest 15 Seconds x 5/arm Bottom's Up Kettlebell Press **Rest 15 Seconds x 8/arm Single-Arm Overhead Kettlebell Cossack Squat @ 2111 **Rest 15 Seconds x 8 GHD Hip Extension @ 2012 (focus on glute activation and maintaining a [...]
Strength: A1: 4 x 8 Dumbbell Z press ; rest 30 Sec A2: 4 x 30 Sec wall facing handstand ; rest 90 sec Coaching tips: On the Z-press focus on maintaining upright posture of your torso with shoulders pulled down and pinned back, belly button to spine, neutral spine with eyes focusing straight ahead. [...]
Today is a Rest Day for the program! Rest Day Recovery is made for days like this...
Skill: A1: 4 x 4 Ring dips @3111 ; rest 30 sec A2: 4 x 8 Dumbbell Arnold press ; rest 90 sec Coaches notes: On the ring dips focus on keeping your eyes on the horizon, chest up, and your body in a straight line. Rings should be set shoulder width apart and remain parallel [...]
