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 [...]
Today is an Active Rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Enjoy! :)
Strength: A: 3 sets of: 30 Second Side Plank - L 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank - R Coaches Notes: On the side plank place your free hand on your hip and pull your elbow and shoulder back while looking up to help keep your hip open and body [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
Skill: A1: 4 x 30 sec active hollow hang from bar ; rest 30 Sec A2: 4 x 10-15 Controlled beat swings ; rest 60 Sec Coaching notes: Focus on maintaining active shoulder girdle and lats while in the hollow hang. Make sure to maintain focus on controlling through your shoulder girdle and lats on [...]
Skill: A: 2 sets: 3 Inchworm walk 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 [...]
Skill: A: Take rings off rings straps and put through heavy weights. From there practice to kick up to a handstand, start by straddling legs and use spotters, if possible. Strength: B1: 5 x 5 Weighted strict pull-ups @31X1 ; rest as needed B2: 5 x 20 Ring Dips between boxes ; rest as needed [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking ** Every 5 Minutes, hop off and do 5-10 Strict toes to bar Rest Day Recovery is made for days like this…
Warm Up: A: Make an obstacle to do some handstand walk practice for 10 min. Have fun with this! Coaches notes: Modify the handstand walks by either performing side to side walks with your belly button facing the wall, or in a pike position with your feet on a box, or any variation of shoulder [...]
Skill: A: Accumulate 2 min active hang on the rope Coaches notes: Each time you take a rest switch handgrip alternating between right and left. Coaches notes: On the hang keep your shoulders actively pulled down and away from your ears while also maintaining activation of your lats. Strength: B: 4 sets x 8 Jumping [...]
Warm-up: Hit about 5 Min of related soft tissue work, followed by: 15 PVC pass throughs 15 Push-up walk outs 15 Rower pike ups Coaches notes: On the PVC pass throughs set your hands in a wide grip that allows you to pass the PVC over your head while maintaining straight arms. Get set with your feet [...]
Skill: A: 10 min cartwheel practice Coaches notes: Practice hand and foot placement first to build a better understanding of the sequence and then focus on getting your body moving in a vertical plane directly over your hand and foot line placement on the floor. Strength: B1: 4 x 4 Straddle presses to handstand against [...]
