3 Rounds of:
50 Double or Single Unders
12 OH Plate Lunges (45/25)
10 Sit Ups
SKILL WORK:
HS Walk
Take athletes through progressions Wall Walk-HS Shoulder Taps-HSW w/ PVC
Advanced Skill
3 Sets for Completion
10' HS Walk
5 Freestanding HSPU
10' HS Walk
GET FIT:
8 Rounds of:
2:00 Work / 1:00 Rest
12/9 Calorie Bike (or Row)
Max Rep TTB / HS Walk (or HS Hold)
*Alternate each full round with Toes to Bars then Handstand work for the next.
(4 Rounds of each movement)
COACHES NOTE:
Depending on the skill level of TTB, some athletes may need to scale back the TTB. We're looking for them off the machine under a minute each round in case you need to stagger start and share machines.
ATHLETES NOTE:
This is about quality gymnastic work more so than trying to squeeze out additional reps. You get better at TTB and Handstands by hitting the right positions over and over.
Bodybuilding Workout: (Calves, Triceps and Biceps)
- Standing Calf Raises FST-7 – 7 sets x 20-30 reps
- Rope Pressdowns FST-7 – 7 sets x 8-10 reps
- Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Close Grip Bench Presses – 3 sets x 8-10 reps
- Hammer Curls – 3 sets x 8-10 reps
- Dips – 3 sets x 8-10 reps
- Preacher Curls – 3 sets x 8-10 reps
- Lying Tricep Extensions – 3 sets x 8-10 reps