Skill: A: 3 sets 200 Meter run 10 Straight legs Toes to Rings  10 Sandbag back squat jumps *Rest 2 min between sets Coaches notes: On your toes to rings keep your shoulder girdle and lats active by pulling shoulders down and away from your ears. Press through your palms to activate your lats while [...]

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 [...]