Monday 26th September - 2nd October 2022

Session 1 

 

Kipping RMU Progressions

 

3 x 10 Kipping ring swings

3 x 5 Hips to rings

3 x 5 Jumping muscle into the catch no dip

3 x 3 Swing into catch postion

3 x 3 RMU

 

Group 1

EMOM 10

1-5 RMU

 

Group 2 

EMOM 10

1-5 Jumping ring muscle ups

 

Strength

 

Giant set:

 

3 sets:

5- 10 Ring dips

5 -10 Press ups

5- 10 Strict T2B

 

Conditioning

 

AMRAP 10

 

30 secs Handstand hold

20 dead bugs

10 -1 5 Kipping swings/ T2B

 

Session 2

 

Freestanding Handstand hold

 

3 x 20 secs HS hollow position holds on floor 

3 x 20 secs 45degree handstand holds on wall

3 x 20 secs wall facing Handstand hold

2 mins practice handstand floaters against wall

2 mins handstand hold practice with partner 

 

10 mins practice 

 

Group 1

Max freestand standhold / handstand walk

 

Group 2

Kick up to wall/ partner and handstand floaters

 

Strength 

 

3 sets:

3-5 Strict C2B pull ups

10-15 ring rows

3-5 Straight arm pull down

 

Coaches Abs