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

Skill: A: Practice different variations of rope climbs for 10 minutes Coaches notes: Modify as needed on the rope climb with any variation from climbing half way and practicing your footing to climbing from a supine position on the floor pulling yourself to a standing position and back down to varied grip ring rows to [...]

Skill: A: 10 min Pegboard practice: Coaches notes: Have fun with this! Begin with a pull-up and then get your feet up to get a foot grip on the wall. Then, try pulling the stick out and putting back in few times within a distance from the ground that you feel comfortable getting down safely. [...]