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 [...]
Skill: A: 10 Min practice beat swings on rings Coaches notes: On the beat swings maintain focus on controlling through your shoulder girdle and lats. Think about pushing and pulling on the rings through the meaty part of your hand on the bar with straight arms. Body stays in a hollow behind the rings, passes [...]
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 @ [...]
Skill: A: 10-15 Min handstand practice 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 entire body. Practice with [...]
