Skill: A: 10 min practice pirouettes hanging on the bar Coaches notes: Have fun with this, but make sure to keep shoulders and lats active and thumb wrapped around the bar. Strength: B1: 4 x 8 False grip ring rows @ 31X2 ; rest as needed B2: 4 x 8/8 Single arm bottoms up KB [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking Running Swimming Day 7: Rest Day Recovery
Core Work: A: 3 sets of: x 30 Second Side Plank - L x 30 Second Scap Push Ups in Plank Position x 30 Second Side Plank - R *Rest 15 seconds x 30 Second Supinated-Grip Hang from Pull-Up Bar Coaches notes: On the side plank place your free hand on your hip and pull [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking Running Swimming Recovery: Shoulders and Spine
Skill: A: 10 minute practice beat swings in rings Coaches notes: On the ring beat swings maintain focus on controlling through your shoulder girdle and lats. Think about pushing and pulling on the rings through the meaty part of your hand on the bar with straight arms. Body stays in a hollow behind the rings, [...]
Skill: 10 minute handstand practice - any variation Coaches notes: Work on finding balance on your hands with or without the wall, on one hand, tripod, headstand, inverted hold, pike position with feet elevated on a box, etc. When practicing your full handstand focus on keeping arms at full extension while creating a straight line [...]
Skill: A1: 4 x 4 Ring dips @3111 ; rest 30 sec A2: 4 x 8 Dumbbell Arnold press ; rest 90 sec Coaches notes: On the ring dips 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 [...]
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 made for days like this…
Skill: A1: 4 x 12 Half Chest to bar ; 30 sec rest A2: 4 x 8 Barbell rows @2112 ; RAN Coaches notes: On the half chest to bar pull ups make sure to wrap your thumbs as well as actively keep your shoulders pulled down and away from your ears to keep your [...]
Today is a Active Rest Day! 30 Mins of Easy Movement –Your choice *Flush Soreness Out Rest Day Recovery is made for days like this…
Workout: A: 12 Min AMRAP: x 8 Calorie Assault Bike x 6 Strict Handstand Push up x 8 Calorie Assault Bike x 12 Pull-Ups Coaching tips: On your handstand push-ups make sure to modify to a progression that allows you to maintain as best form as possible. No matter what variation of these you do [...]
Skill: A1: 4 x 8 Strict Weighted Supinated-Grip Pull-Ups @ 2111 ; rest 60 Seconds A2: 4 x 15 Weighted GHD Hip Extensions ; rest 60 Seconds Coaching notes: On the supinated grip pull ups focus on maintaining an active shoulder girdle and lats/scaps throughout the pull ups while hugging elbows in staying tight and connected [...]
