Thursday, February 22, 2018

Go through this cycle 4 times - please start at different stations.

A1.Precision landings x 10 reps (can elevate both ends if you feel confident)

A2. handstand walk x 1 length (with or without a partner)

A3. parkour rolls x 4 full lengths (are you ready for dive rolls)? (use first 2 lengths as warm up and then if you are ready, try the dive roll).

A4. donkey kick to top out x 5 reps

B1. underbar (coaches' choice) x 5 reps

B2. Floor Kong x 2 lengths x 3 sets

Wednesday, February 21, 2018

A. 20 minutes of joint prep, connective tissue work and some general bouncing - please draw on Form Work only. Work from feet first and travel upwards

B. Hanging

60 sec hang

sec on 1 arm or repeat 60 sec hang

15-30 side to side swing (with or without liftoff). This can be done with feet touching floor. x 1 set

FIFO x 6-8 or repeat the side to side swing x 1 set

C. Every 2 minutes, Thrusters:

Set 1. 6-8

Set 2. 6-8

Set 3. 4-6

Set 4. 4-6

Set 5. 2-3

Beginners will use a higher rep scheme tbd by your coach.

D. 3 Rounds for Time:

Rowing x 500 meters

Wall Balls x 25



Tuesday, February 20, 2018

Joint Prep x 10 minutes

A. Snatch Balance or OHS or mobility work

Snatch Balance

Every 3 minutes x 6 sets: Do not add weight unless you hit the high end of the rep scheme and you have consistent speed into the bottom of your (very active) squat

Set 1. 6-8 reps

Set 2. 6-8 reps

Set 3. 5-6 reps

Set 4. 5-6 reps

Set 5. 3-5 reps

Set 6. 2-3 reps

Snatch Balance can be a tricky little drill. If you are not ready, start with the less dynamic OHS

Set 1. and Set 2: 8-10,

Set 3 - Set 6: 6-8

B. Strict Cindy

AMRAP in 20 minutes:

5 pulling (no kip)

10 push ups

15 air squats

Pulling and Pushing - use gymnastics progressions