8.9.18 Thursday

PERFORMANCE/FITNESS
A. Choose an Option x 15 minutes of Work 
Gymnastics Skill Work or BodyBuilding Work 
 
Gymnastics Skill Work 
Choose 1 Focus 
 
Kipping (Pullup, Chest to Bar Pullup, Muscle ups or Toes to Bar)
A. Scap Pullup @3030 x 4-8 reps x 2 sets 
B. Kip Swings x 5-7 reps x 3 sets 
C. Kipping Builds (Kip Swing + 1/4 Way up (Pull or knees), 1/2 Way up, 3/4 Way up, + Full ROM) x 3 sets 
D. Every minute on the minute x 5 minutes  – Choose a Manageable Rep Range for Both Strength & Technique
 
Kipping Handstand Pushup
A. Back to Wall Handstand hold x 20 seconds x  2 sets 
B. Headstand hold x 15 second x 3 sets (Freestanding or Against Wall) 
C. Kick up + Head lower + Leg Lower in Deepest Position + Kick out x 2 reps x 2-3 sets **Focus on Legs Pulling in Strong + Full Extension in Glutes** 
D. Every minute on the minute x 5 minutes  – Choose a Manageable Rep Range for Both Strength & Technique
 
Handstand Walk 
A. Back to Wall Handstand Hold x 20 seconds x 2 sets 
B. Back or Stomach to Wall Shoulder Taps x 5-7/side x 3 sets **Lifting any area of the opposite hand is progress here, work to touching your shoulder**
C. Handstand Kick ups + 3s hold x 3-5 reps x 2-3 sets (Freestanding or Against Wall) 
D. Handstand Walk x 5 minutes of Work – Use Spotter if Necessary 
 
Rope Climb 
A. Seated Box Foot Wrap w/ Lift off Box x 5 reps x 2 sets 
B. Rope Pull from Supine Position to Standing x 3-5 reps x 3 sets 
C. Seated Box Foot Wrap + 1 Reach & Wrap x 2-3 sets 
D. Rope Climb x 5 minutes of Work 
 
BodyBuilding Work 
3 Sets:
Flat Bench DB Fly x 8-12 reps 
Landmine Row x 8-12 reps 
Rest 60 seconds btw sets 
 
3 sets 
Seated DB Curl alternating arms x 8-12/arm 
DB Tricep Kick Back x 8-12 rps 
Standing Side Bend x 10-12/side 
Rest 60 seconds btw sets 
 
B. “Battle Ground”
Every minute on the minute x 24 minutes 
Minute 1 – 20 Wall Ball 20/14#
Minute 2 – 15/12 Cal Assault Bike 
Minute 3 – 8 Dumbbell Power Clean + 8 Front Rack Lunge Steps 50/35# per hand 
Minute 4 – Rest 
x 6 sets 
 
C. DeCompression 

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

 

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