3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank Hold
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

Skill:

AMRAP in 3 Minutes:

• 12 Russian KB Swings
• 12 Jumping Lunges (Total)
• 12 Sit Up

Rest 1 minute, resume where you left off.

• 10 Minutes Mobility—- Coaches choice

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank Hold
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

Skill:

AMRAP in 3 Minutes:

• 12 Russian KB Swings
• 12 Jumping Lunges (Total)
• 12 Sit Up

Rest 1 minute, resume where you left off.

• 10 Minutes Mobility—- Coaches choice

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank Hold
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

Skill:

Hold exercises are written as “Hold:rest:number of intervals” for today’s session if you start to fail hold as long as possible then rest after you fall each interval

1) Hold 15:30:6 Ring support
2) 3×20 arch-hollow swings on bar
3) Hold 15:30:6 L hang bar
4) 3×5-10 Kipping CTB pull ups
* scale with standard kipping pull ups
** focus on the lat/ lever pull down before you pull in and staying hollow as you pull
5) Hold 30:30: 4 Wall handstand
6) 3×10-15 Bottom of the dip swings
7) Hold 60:60:2 Supine Hollow
8) 3×5-10 high amplitude ring swings with hollow body pull to chest
* focus on staying hollow as you pull and trying to maintain smooth swings. Practice false and standard grip)
9) Hold 15:30:6 Parallette tuck support
10) 3×15-20 Tuck to handstand weight transfer 1/4
* focus on control
11) Hold 5:10:15 False grip top of pull up hold rings (jump into it, don’t pull into it)
12) 3×20-30 Handstand weight shifts facing wall
13) Hold 20:40:5 Bottom of ring dip
14) 4×5 alternating lever pull -> butterfly pull up
* advanced athletes 3rd and 4th set do CTB
15) Hold 60:60:2 Superman hold-prone arch
16) accumulate 10-20 swinging muscle ups for form focus in sets of no more than 3. Advanced athletes practice hollow and arch versions.
** scale muscle ups with
-Accumulate 15-30 Low ring front swing pull back with turnover transition drill
-Accumulate 15-30 oot on ground supported muscle up transition drill

If exercises 1-16 have taken you less than 45 minutes and you feel good then pick one:
17) Practice – 3-5×4 Bar muscle ups
* focus on setting up good glide-> arch swing
**scale with accumulate 30 glide->arch-> pull down to thighs

OR

17) accumulated 50 swinging dips practicing different styles
– Swinging knee drive up
– Butterfly kipping
– back to front

OR

17) 3-5×10 meter handstand walks for speed – task completion, not form focus

• 10 Minutes Mobility