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. [...]
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: 1 x 60 sec handstand hold on wall 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 [...]
Skill: A: 3 Set: x 30 Sec FLR on rings x 5 Push-ups @31X1 x 30 Sec FLR with fingers pointing backwards. *Rest 1 min between sets Coaches notes: On your front leaning rest on rings, set the rings to shoulder width. Get set in a high plank with your hands gripping the center of [...]
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 [...]
Today is a Rest Day for the program! Rest Day Recovery is made for days like this...
Core work: A: 2 Sets: 30 Sec side plank - R 30 Sec scap push ups 30 Sec side plank - L 30 Sec supinated grip hang *Rest 1 min between sets Coaches notes: On the side plank place your free hand on your hip and pull your elbow and shoulder back while looking up [...]
Skill: A: 3 set 10 Meter Burpee broad jump 10 Meter Straight leg bear walk 10 Meter Crab walk 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 potentially placed on your low back and knees [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
