9.6.18 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:
Decline Bench Press x 4-6 reps
Flat Bench DB Fly x 8-12 reps
Overhead Situp w/ Plate x 12-15 reps
Rest 60 seconds btw sets
+
3 sets
Pronated Grip Barbell Bent over Row x 4-6 reps
Hi Band Row x Max Reps
Arch up Hold  x 20 – 30 seconds
Rest 60 seconds btw sets
B.  “Gymnasty on Thursday”
Complete as many rounds and reps as possible in 10 minutes
15 Toes to Bar
30ft Handstand Walk
Rest 5 minutes
Complete as many rounds and reps as possible in 10 minutes
3 Strict Chest to Bar Pullups
6 Strict Handstand Pushups
12/8 Cal AB or 15/12 Cal Row
**Scaling Options
Amrap #1
30ft HS Walk =
  1. 4 x Wall Walk
  2. 30s Stomach or Back to Wall HS Hold
Amrap #2
  1. CTB Pullup = Strict Pullup
  2. Strict HSPU =
    1. Downward Dog or Box  HSPU
    2. Pushups w/ Perfect Form**
C. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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