Monday 26th July - Sunday 1st August 2021

Monday 26th July

 

Session 1 ( Stratford Monday PM- Wednesday AM)

 

Skill of the week: 10 – 15  mins Bar Muscle up practice

 

EMOM 10

3- 5 Bar muscle ups

* scale to strict pull ups and press ups where needed or low bar jumping Muscle ups

For time:

15 Strict HSPU

35 Kipping HSPU

 

Time cap: 5 mins

 

4 sets:

20 Hanging flutter kicks

20 secs hanging tuck hold 

 Rest as needed

 

4 sets:

20 Arch rocks

10 Kipping swings

Rest as needed

 

20 secs: 10 secs rest x 24

Alternate between

Air squats

Crunches

Ring Rows

 

Session 2

 

Mobility 10- 20 mins

 

Skill of the week: 

20 mins practice Handstand holds/ walk

 

EMOM 12

  1. 8-12 T2B
  2. 30 secs Side plank e/side
  3. 20 DB overhead Lunges

 

4 sets:

8 – 10 Strict chin ups add weight if possible

Rest as needed

 

4 sets:

20 secs Wall Handstand hold

30 Plank toe touches

Rest as needed

3 sets:

20 Windscreen wipers

30 Flutter kicks

 

2 rounds:

30 secs work: 30 secs rest

Pull ups

Hollow hold

Maltese Press ups ( parallel  bars)

T2B

Arch hold

Air squats

Ring rows

Sit ups

Pistol squats