9.20.18 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. “Marching Orders”
Three Rounds for Time:
50/35 Cal Assault Bike or 65/45 Cal Row
200 Meter Farmer Carry 55/35# 
3 Rope Climbs 
 
**Rope Climb Scale 
1 Rope Climb = 5 Ring Rows from Straps** 
C. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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