Today is an Active Rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Enjoy! :)  

Skill: A: 5 x 20 sec ring support with a turnout in hollow position ; rest 60 sec Coaches notes: On the support hold 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 to each other. To [...]

Skill: A: 3 Sets: 30 Sec supinated grip hang with thumb wrapped 30 Sec side plank left 30 Sec FLR scapular circles 30 Sec side plank right 3 Lateral lunges/leg *Rest 60 sec Coaches notes: Maintain active hollow position, shoulders, and scaps throughout side planks and scapular circles as well as your lats during the [...]

Today is an active recovery/ rest day for the program! C: 7 rounds not for time: 1/1 Handstand walk progressions around the box (Feet on box, hips above shoulders) 20 Sec active neutral hang in hollow position 2 Wall walks 5 Candlestick roll up with feet together Coaches notes: Maintain focus on holding best position throughout each [...]

Today is an active recovery/ rest day for the program! C: 7 rounds not for time: 1/1 Handstand walk progressions around the box (Feet on box, hips above shoulders) 20 Sec active neutral hang in hollow position 2 Wall walks 5 Candlestick roll up with feet together Coaches notes: Maintain focus on holding best position throughout each [...]

Skill: A: 2 Sets 10 Sec false grip ring row hold in hollow position 10 Sec top of a pull hold  10 Sec bottom of dip hold (Rings squeezed into your armpits) 10 Sec support hold with slight turn out Coaches notes: On the false grip ring row hold begin with "karate chopping" the rings with [...]

Skill: 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 throughout [...]