Skill: A1: 4 x 8 Cliff Hanger pull-ups ; rest 30 sec A2: 4 x 8/8 Land mine rows @2112 ; rest 90 sec Strength: B: 5 sets 8 beat swings 4 Strict Toe to bar 2 Bar Muscle-ups (Jump down after every movement) *Rest 1 min between sets Coaches notes: Make sure to maintain [...]
Skill: A: 2 sets: x 30 sec side plank - R x 30 sec scap push ups in hollow body position x 30 sec side plank - L x 30 sec supinated grip hang in hollow body position *Rest 1 min between sets Coaches notes: On the side plank place your free hand on your [...]
Skill: A: 3 set 10m burpee broad jump 10m straight leg bear walk 10m crab walk *Rest as needed between sets Coaching 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 potentially placed on your low back [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Handstand Work: A: 10 Min free handstand balance practice without moving hands. 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 [...]
Skill: A: 2 sets: 3 Inchworm push-ups 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 [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Skill: A1: Hang in false grip 10 sec, rest 30 sec A2: 20/20 sec side plank, rest 30 sec X3 set Coaches notes: Focus on maintaining an active shoulder girdle and lats while in the false grip hang. Modify with keeping your feet on the floor and/or with only one hand at a time in [...]
Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Coaches notes: On the bear walks keep your arms straight while blocking through your shoulder and scap to keep your shoulder girdle activated and strong throughout. [...]
Skill: A: Warm up your wrist well then practice any variation of press handstand drills for 10 minutes. Strength: B1: 8 Ring push-ups with turn out @ 22 X 1, rest 30 Sec B2: 10 Beat swings, rest 30 Sec B3: 8 Hollow to L-sit on kettlebells, rest 1 Min X 4 sets Coaches [...]
Warm Up: A: 3 x 10 Leg kicks in each direction ; RAN Forward Side Backward Coaches notes: Maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending on which direction you are facing in each [...]
Strength: A: 2 sets 8 Tempo push-ups 30 Supinated hang on bar 6/6 Kettlebell windmills 10 Russian baby maker squats Rest as needed between sets. Coaches notes: On the push ups set your hands shoulder width apart so that your shoulder is stacked directly over your elbow and wrist. Focus on holding a tight [...]
