Fun skills and sprints… SKILLS: Every 1:30 for 6 total rounds (3 each): ODD – Rope climbs, Legless Rope Climbs, Pegboard practice * Work for 45-60 seconds EVEN – Wall Walks, Lateral Wall Walks, Handstand Walk progressions or Walking (As long as you can safely do so) * Work
18.1 tonight so let’s work some skills under fatigue… Approach this one with a lower level of intensity and lower reps if you’re doing the workout on Friday… SKILL/WORKOUT: Every 1:30 for 18:00 (4 rounds each) up to 27:00 (6 rounds each) perform: 1st 1:30 – 1:00 of
Skills and long…. SKILLS: Handstands, Kick Ups, Headstands, HSPUs and Kipping/Freestanding + Rowing Skill for Calories * 15-20 minutes WORKOUT: 3/5 Toes 2 Bar 6/10 Strict HSPUs (AbMat only or Box) 12/15 Calories on the Rower * 20 minute AMRAP * POST ANY MILESTONES AND TOTAL ROUNDS
Skill day! GYMNASTICS: 10 minutes of skill on Rope Climbs & Ring/Bar Dips Then… 10 minutes EMOTM of: Odd Minutes – 1-2 Legless Rope Climbs or 1-2 Leg Assisted or :30 Climb as high as you can (No seated) Even Minutes – 3-6 Bar/Ring Dips @ Slow Tempo (3
Run, run, run… SKILLS: Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come… WORKOUT: 400m Run 21 STRICT Chest 2 Bar Pull Ups 400m Run 18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)
Skills and a pacing challenge… SKILLS/TECHNIQUE: Kipping Pull Ups & Kipping Muscle Up practice for 10:00 … Kipping HSPUs & freestanding HSPUs practice for 10:00 WORKOUT: 5 Burpees 10 Med Ball Slams (20-25/25-35#) 15 Cals on the Row, Bike or Ski * 10 rounds for consistency… (20:00 cutoff)
New gymnastics work! SKILLS: 5-10 minutes Handstand Push Up positioning review and practice SKILL/TESTING: Every minute for 10 minutes: ODD – 1-2 Weighted Chin/Pull Ups (Scale – 1-2 Bodyweight, 2-3 Seated, 5 sec weighted Negatives) EVEN – 1-2 Strict Deficit HSPUs (Scale – Slightly above parallel or box)
Gymnastics strength and skill starts! Based off how you tested out on Strict Pull Ups & Dips last week perform the following: BODYWEIGHT STRENGTH: Do 1 set of Strict CTB, Chin Above Bar or Partial Pull Ups (50% of your best set from last week… If you got
Skill and some volume… SKILL WORK: Toes 2 Bar/Skin the Cats/Bar Uprise & Double Unders & Triples * 10-15 minutes to play WORKOUT: 50 Double Unders (Unbroken, if possible) *Pick a number that takes 45-60 secs 30 Back/Front/Overhead Squats (65#/95#) *Round 1 – Back, Rd 2 – Front,
Skills and a test… SKILL PRACTICE: Pick any of the following and practice for 10 minutes: 1. Handstand Push Up/HS Walking 2. Kipping Pull Ups/Rope Climbs WORKOUT/CAPACITY TEST: “Burgeron Beep Test” Every minute on the minute for as long as you are able to complete the work in
Get upside down… Part II! SKILL/STRENGTH: 1 Rep Strict Handstand Push Up for Max Depth in 10 minutes WORKOUT: Hang Power Snatch (93#/135#)(65% 1RM) STRICT Handstand Push Ups 15-12-9-6-3 * After each completed round you must complete 3 Muscle Ups/5 CTB Pull Ups (No cutoff… There will be
Skills and squats! Check back again to what you did last Friday and try to progress both movements!! SKILLS: 5 minutes Practice Muscle Ups & Handstand Push Ups for 5 minutes to figure out how you want to perform the workout to follow… GYMNASTICS VOLUME: 10 minutes
Check back to Thursday, April 28th on this one! SKILLS: Practice Muscle Ups & Handstand Push Ups for 10 minutes to figure out how you want to perform the workout to follow… GYMNASTICS VOLUME: Every minute on the minute for 10 minutes perform the following: ODD minutes –
Skill day! SKILLS: Practice Muscle Ups & Handstand Push Ups for 10 minutes to figure out how you want to perform the workout to follow… GYMNASTICS VOLUME: Every minute on the minute for 10 minutes perform the following: ODD minutes – 1-5 Muscle Ups (Work on slight band
16.2 Prep! SKILLS: Toes 2 Bar & Double Unders * Start on the Rings, if needed, and work your way to trying to string them on the bar * 5-10 minutes of practice depending on class sizes POWER/SKILL: 4-6 rep Touch and Go SQUAT Cleans * Try to
Another great testing week! Hundreds of PRs this week! MOBILITY: 10 minutes Spend some extra time (5-10 minutes) working some of the new shoulder mobility drills we have done this week plus floss and roll out your lower body too… SKILL: 20 minutes GHD Sit Ups &
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
Spend some time upside down and the bike is back! SKILL: 20 minutes Kipping Handstand Push Ups & Handstand Walking * Work to a moderately challenging depth and work on a smooth, efficient kip ONLY if you have the prerequisite strength otherwise practice your kip using a Go Mat
Today starts our 4-5 week training cycle working on Pull Ups/MUs, DLs & rowing… SKILLS: Muscle Ups & Ring/Bar Dips (No Pull Ups) * Work on proper Ring positions a the big emphasis today… Neutral on the way into the dip and a slight turn out with a quick
Skills and some “core” work… SKILLS: 15-20 minutes total Toes 2 Bar is the movement priority today… BUT… You can do any other bar still today… This includes: Bar Muscle Ups Kipping Pull Ups WORKOUT: :30 of Max Rep STRICT Toes 2 Bar (Use the rings or
All we need is your name and email and we’ll give you the details on free class.
