Monday February 25th 2017

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Monday February 25th 2017

Prep: Accumulate 3:00 working in the bottom of the dip. In and out, if possible move all the way through transition, otherwise focus on the force down needed to control and what your body does below the rings

A: 10x 5 Strict C2B Pull Up *Maintain Hollow **Rest as needed

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Monday February 20th 2017

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Monday February 20th 2017

Prep: Accumulate 3:00 working in the bottom of the dip. In and out, if possible move all the way through transition, otherwise focus on the force down needed to control and what your body does below the rings

A: 50 C2B *Try for large but strategic sets, stay behind failure, and rest when youre supposed too not when you need to

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Wednesday February 15th 2017

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Wednesday February 15th 2017

Gymnastics Prep 5 Rounds: 2 Muscle Up Transition *if needed use toes to assist, keep focus on pressing down, 3 False grip Ring Pull up to sternum

A: 3 Muscle Ups AFAP Rest 1:2 Till 21 Complete

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Monday February 13th 2017

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Monday February 13th 2017

Gymnastics Prep: 4 Rounds 1 Skin the Cat set rings just below wrist height, lower till toes touch the floor, 8 Straight arm banded Pull Downs

A: :10 on :05 off x 4:00 5 C2B Pull Ups

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Friday February 9th 2017

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Friday February 9th 2017

Gymnastics Prep: 8 Rounds 1 Skin the Cat w/;05 in the bottom, + :04 pause at the tucked front lever position

A: EMOMx10 5 Swings w/towel + 2 MU + 2 Dip

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Thursday February 8th 2017

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Thursday February 8th 2017

Gymnastics prep: 3 Min or 30 HS hip slaps *Shift weight to one hand, start by simply just trying to move your hand to the side freely, then work toward the goal of touching your hip with straight arm

A: EMOMx20 10' HS Walk + 5 Push Ups *aim for speed of each round

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Wednesday February 7th 2017

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Wednesday February 7th 2017

Gymnastics Prep: 3 Min or 30 Press to HS Compressions *either straddled or even feet on boxes or rowers, slide toes past hands

A: EMOMx 8 3 Deficit 6"+ 5 Kipping *Regular

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Tuesday February 6th 2017

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Tuesday February 6th 2017

Gymnastics Prep: 4 Rounds 3 False Grip ring Press downs *further each rep 5 Strict Slow DEEP dips, 7 korean dips *banded pvc though (standing, pipe behind back, slide up back and down bands attached overhead

A: :15 on :15 off x 5:00 5 C2B *Focus on tension and contact on the way down, heels together

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Monday January 30th 2017

A: Every 2:00 for 10:00 1) 20 Butterfly 2) 20 C2B 3) 15 Bar MU 4) 10 C2B 5) 5 Bar MU

Rest 3:00

B: EMOMx10 or Failure Increasing Strict TTB +6 Burpees 1-2-3-4-5-6…

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