Skill: A: x 10-15 min practice butterfly kip on bar Coaches notes: Make sure to get in a good warm up for the shoulders. Begin by making small butterfly circles with your chest while keeping your body moving through the hollow and tight arch positions by controlling through your lats and shoulder girdle rather than [...]
Skill: A: 2 sets *Set rings at hip height x 10 Sec false grip ring row positions hold x 10 Sec top of a pull hold (Rings should be touching right under chest close to each other and rings turned straight) x 10 Sec bottom of dip hold (Rings squeezed into your armpits) x 10 [...]
Skill/Warm-up: A: 3 x 10 leg kicks in each direction Forward Side Backward Coaches notes: Aim to maintain straight legs all the way through each kick with hips and shoulder squared straight ahead and proper posture with tight midline. Strength: B1: 4 x 5 Ring rows @1133 ; rest 1 min B2: 4 x 8 Single Leg [...]
Today is a Rest Day for the program! Rest Day Recovery Yoga is for Today
Skill: A: 1 x 60 sec kick to handstand against wall Coaches notes: On your handstand kick up first get set in a deep gymnastics lunge with your front leg bent and your back leg straight. The lower you can get to the floor in this position the more balanced and stable you will be [...]
Skill/ Warm up: A: 3 set 10m Burpee broad jump 10m Straight leg bear walk 5/5m One leg jump 10m Crab walk *Rest as needed between sets Coaches 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 [...]
Skill: A: Accumulate 3min in any handstand hold variation (Freestanding, against the wall, inverted hollow, pike off the box, etc.) 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 [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
Skill: A: Accumulate 2 min hang on the rope (every time you drop switch which hand is on top) Coaches notes: Maintain an active shoulder girdle and lats by pulling your shoulders down away from your ears and scaps pinned back while compressing ribs to hips and squeezing your glutes. Strength: B: 4 sets x [...]
Today is a rest day for the program! Try This Today!
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 [...]
