Monday 12th - 18th September 2022

Session 1 

 

BMU progressions

3 x 5 Strict pull ups

3 x 5-8 kipping swings ( increase each time)

3 x 1-3 Kipping C2B pull ups

3 x 3 Hips to bar

3 x 3-5 banded muscle ups

 

Go on alternative 30 secs

 

Group A

EMOM x 10

3- 5 BMU

 

Group B

EMOM x 10

3- 5 Kipping C2B pull ups

 

Strength 

 

3 x 8

Single DB bent over row

 

3 x 5

Straight arm pull down

 

Conditioning 

 

Work 45:15 rest

 

EMOM 15

1.Legless rope climbs 

  1. Press ups

3.Plank hold

  1. V-Ups
  2. Kipping swings/ ring swings

 

Session 2

 

Handstand walk

 

3 x 30 secs DW facing dog 

3 x 30 secsHandstand position holds, laying face down ( hips, shoulders, wrists in a line)

3 x 30 secs Handstand hold knees on box

3 x 30 secs Wall facing 45 degree hold

2 mins practice Wall walk w/ hold nose wall

3 x 5 Kick up to wall

2 mins practice Handstand floaters

2 mins practice Kick up to partner

5 mins parctice Partner assisted HS walk

 

Group A

10 mins practice / play around 

Set up the cones/ plates

 

Group B

EMOM 10

2 Walk into wall/ kick up and pirouette out 

 

Strength 

 

3 x 15 

Db/ plates Chest Files around the worlds

 

3 x 30 secs

Db z press holds

 

Conditioning 

 

TABATA press ups

 

TABATA hollow holds

 

TABATA chest to ring holds