THURSDAY WORKOUT

Skills and drills!   SKILL PRACTICE: Rope Climbs and HSPUs + Some Pistol skill work with good knee and hip positions… If you can’t keep your heel down and knee in proper alignment then scale the movement down some…   WORKOUT: 1 Legless Rope Climbs (Leg Assisted) 5 STRICT Handstand

THURSDAY WORKOUT

Gymnastiness…   Choose your workout wisely, but try to pick the hardest version you can…   There are grey areas between each workout level so you can mix and match a little as needed…   WORKOUT: Option #1: 6/10 Ring Muscle Ups 12/20 Strict HSPUs (25s & AbMat only) 30

FRIDAY WORKOUT

New Friday lifts… We will cycle through overhead lifts for the next month or so…   POWER/SKILL: 2RM Split Jerk (1 on your Left & 1 on your Right) * 15-20 minutes to work up to your best load for the day   WORKOUT: “Pistoling Annie” 50 Unbroken Double Unders

THURSDAY WORKOUT

Pistols are back!   SKILLS/TESTING: Strict Pull Up re-test ONLY IF you tested 3 or less for Ladies and 5 or less for Guys… (You can also try a strict Muscle Up test or try to get your first Muscle Up if you’re close) + Pistol practice for 10-15 minutes

THURSDAY WORKOUT

Mega baseline workout…   SKILL: 10 minutes Handstand Push Ups (Work proper tripod position and shoulder/positions) + Pistol Squats   WORKOUT: “Manic Mary” 5 STRICT Deficit Handstand Push Ups (2″/4″) 10 Weighted Pistols (26#/35# KB) (5 on left & 5 on right) 15 STRICT Chest 2 Bar Pull Ups *

FRIDAY WORKOUT

Time for a fun day…   Come in and get gymnasty!   SKILL/GYMNASTICS: We will work through the following for 10-15 minutes at each station trying to improve your positions and do something you’ve never done before:   1st 10-15 minutes: Headstands, Freestanding Handstand Holds, Wall Assisted Handstand Holds, Handstand

FRIDAY WORKOUT

Pistol practice and some “different” stuff in a workout…   SKILL: 10-15 minutes Pistol practice – 2 options only for this one 1. Heel raise and/or plate counterbalance 2. Pistols to a band placed across the rack * Perfect knee and body positions for this one!   WORKOUT: 90 foot