July 8, 2017

Warm-up

2x
:60 Jump Rope
10 Leg Swings each side
8 Band Pullovers
10 Band Overhead Squats
15 Band Pull Apart
10 HR Push Up
10 Reverse Lunge Overhead Reach
5 Wall Walks

Practice:

Ring Kipping (3x :30)

Superset

Ring Support Hold (3x :30)

Superset

Alternating leg V-Up (3x :30)

V-up but only lifting one leg up at a  time. The other leg is 6" off the ground

Technique:

EMOM x8

Deep Ring Dip (4x 4)

Chest to Ring Pull-Up (4x 4)

Skill Work

Ring Muscle Up (5-7 Minutes)

Jumping Muscle-up or transition with feet on the ground.

Can also attach one band to each ring to practice the turnover 

transition at the top of the movement

Battle (Met-Con)

AMRAP 3
Box Jumps
:60 Rest
AMRAP 3

Wall Walks
:60 Rest
AMRAP 3

Max Burpees

April 22, 2017

Warm-up

BWM-05-ADVANCEDHANDSTAND-01

Half 500 m Row/ Other half Jump Rope
10 Reverse Lunge w/ Overhead Reach
8 Push Up to Downward Dog
10 Scorpion
8 Push Up Plus
8 Arm Hanger
10 Iron Man
16 Alt. Hamstring Kicks on Back
500 m Row/Jump Rope (whichever they haven't done)

Gymnastics

Ring Support Hold (3x :30)

Superset

Superman (3x :30)

Superset

MB Exchange (3x :30)

Gymnastics

Handstand Wrist Taps (4x :30)

Start in a handstand against the wall. Shift weight to left and touch right hand to left wrist, followed by shift weight to the right and touch left hand to right wrist.

Superset

MB OH Squat (4x :30)

Gymnastics

Handstand Push-Ups (4x :40)

Superset

TRX 3-Way Row (4x :40)

Palms down, palms in, palms up = 1 rep

Metcon (AMRAP - Reps)

5 Rounds :40 work :20 rest
Row for Calories
Lunge Jumps (scaled- lunges)

March 24, 2017

Warm-up

Row x500m
Forward Arm Circles x8
Backward Arm Circles x8 each
Spiderman Stretch to Downward Dog x5 each
Arm Hangers x8
Hand Release Push-Up x10
Glute Bridge :30
Hollow Hold :30
Row x500m

Gymnastics

Hanging Shrugs (4x :20)

Or hanging circles (like a mini butterfly pull up)
Superset

Hollow Body Rocks (4x :20)

Pull-Up (8x ME)

This can be strict, kipping, or butterfly
If you cant do a Pull Up unassisted, grab the lightest band possible to do one rep
EMOM

Gymnastics

TRX Inverted Row (4x :40)

Superset

Frog Push-Up (4x :40)

Gymnastics

L-Sit (3x :30)

Superset

Band Face Pull (3x :30)

Max Effort

Bar Chin Up Hang (Max Effort x3)

Metcon (Time)

4 Rounds For Time
JR x70 singles
Split Squat x8 each
Russian Twist x16 (8/12)

March 21, 2017

Warm-up

45 sec each
Jumping Jacks
Lunge into spiderman stretch
Squat hold w/ Int Rot
Push-Up to Downward Dog
Squat hold w/ Ex Rot
Rock back 3 way hamstring
Iron Cross
Lying Hamstring Kicks
Mountain Climbers

Metcon#1

10 Minute EMOM
Even - 6 Rope Pull-Ups
Odd - 6 Max Height Box Jumps

Metcon#2

5 minutes going over Rope Climb footwork

10 Rope Climbs for time (12 Min Cap)

Grip Circuit
3 Rounds
:20 on :15 off
Bar Hang
Band Pull Apart Hold
KB Shrugs

Ab Workout 

x3
1-Leg Hip Hold (switch every 5 sec) :30
1-Leg Vertical Crunch x20 each
Plank Shoulder Touches x30

March 18, 2017

Warm-up

3x
Bear crawl forward
Hamstring Kicks
Forward lunge
Bear crawl backward
Forward Squat Walk
Crab Walk backward
Touch jump hop
Crab Walk forward

Gymnastics

Ring Support Hold (3x :15)

Superset

Arch Hold (3x :15)

EMOM

3 sec Negative Dips (6x 5)

Gymnastics

Decline Push-Up (4x 10)

Superset

1-Arm Band Row (4x 12 each)

Metcon (Time)

3 Rounds For Time with Partner
Partner One:
2 Rounds
15 Air Squats
10 Burpees
Partner Two: Max Distance Row

Ab Workout 10 

x3
3-Way Full Sit Up x8 each (24)
3-Way Leg Drop x8 each (24)
Side Plank Reach Unders x10e

Mobility

Pec and Hamstring Mobility 

March 16, 2017

Warm-up

Length of the Turf
Inchworm
2 Forward Circles +  Lateral Squat & Slide, 1 each direction
Skips for Height
Jumping Jack
Lateral Plank Walk Right
Lateral Lunge Right
High Knees
Seal Jacks
Lateral Plank Walk Left
Lateral Lunge Left
Butt Kicks
Squat Jacks

Gymnastics

Hanging Protraction/Retraction (4x :20)

Superset

Arch Rocks (4x :20)

3 Second Negative Chin-Up (7x5)

:60 Clock

Rope Climb from Floor to Stand (4x :30)

Superset

Band Row (4x :30)

Superset

Strict Toes-2-Bar (4x :30)

Side Plank with Rotation (3x :25 each side)

Superset

Ring Kipping (3x :25)

Metcon (AMRAP - Rounds and Reps)

8 MIN AMRAP
MB Swings x8
MB Squat x8
MB Burpee x8
MB Toe Taps x8e

March 9, 2017

Warm-up

150M Run
Squat w/OH Reach x3 each
Floor Shoulder Press x15
Spiderman Stretch x6 each
Arm Hanger x15
Spiderman Internal/External Rotation x6 each way each leg

Gymnastics

Box Step Downs (3x :30 each leg)

Focus on the lowering of the squat

Superset

Candlestick Roll to Jump (3x :30)

Pistols (5x :40)

Scaling options- to a box or using trx/rings/railing
Superset

MB Bridge (5x :40)

MB Split Squat (3x :30e)

Superset

Squat Jump (3x :30)

Metcon (AMRAP - Reps)

3 Rounds
400m run
20 Jumping Pull Ups
15 Floor Thruster + Push-Up

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