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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 [...]
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 [...]
