Skill: A: 10 Min practice beat swings on rings Coaches notes: On the 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, passes [...]

Skill: A: 3 Sets: 30 Sec supinated grip hang with thumb wrapped 30 Sec side plank left 30 Sec FLR scapular circles 30 Sec side plank right 3 Lateral lunges/leg *Rest 60 sec Coaches notes: Maintain active hollow position, shoulders, and scaps throughout side planks and scapular circles as well as your lats during the [...]

Today is an active recovery/ rest day for the program! C: 7 rounds not for time: 1/1 Handstand walk progressions around the box (Feet on box, hips above shoulders) 20 Sec active neutral hang in hollow position 2 Wall walks 5 Candlestick roll up with feet together Coaches notes: Maintain focus on holding best position throughout each [...]

Today is an active recovery/ rest day for the program! C: 7 rounds not for time: 1/1 Handstand walk progressions around the box (Feet on box, hips above shoulders) 20 Sec active neutral hang in hollow position 2 Wall walks 5 Candlestick roll up with feet together Coaches notes: Maintain focus on holding best position throughout each [...]

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 [...]

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 [...]

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 [...]