Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Trunk Twists
Group…
200m Jog
10 Hollow Rocks
10 Supermans
10 Push Ups
5 Burpee Pull Ups
10 Squats
Review Skill work and
Skill and Strength:
Every 2 minutes, for 12 minutes (two sets of each):
Station 1 – 2 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 2 Minutes of Handstand Walk Practice OR Holds
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 2 Minutes of Muscle-Up Skill Practice OR Pulling strength practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
Fitness:
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Kettlebell Swings
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips
Performance:
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Kettlebell Swings (32/24 kg)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
Mobility:
Mash Quads
Roll Posterior
Pigeon Stretch
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