Monday 27th September - Sunday 3rd October

Monday 27th September – Sunday 3rd October

 

Session 1

 

Butterfly pull up progressions

 

Practice

EMOM 6- 8 

Max reps butterfly pull ups in 20- 25 secs

 

Strength

 

3- 4 sets:

6 – 10 Strict tempo Knees to elbow 31X1

15 – 25 Diamond press ups 

Rest as needed

 

3-4 sets:

7 – 10 Tempo Ring dips 31X1

10 – 15 Single arm ring row w/ reach i/sdie

Rest as needed

 

3- 4 sets:

30 – 60 secs Face up chinese Weighted Plank

8 – 10 Close grip chin ups 

Rest as needed

 

Core circuit:

3 sets:

10 Leg raises

10 e/side Window wipers

10 Crunches

10 Long arm plank knees to opposite elbow

10 Hollow rocks

 

Session 2

 

Shoulder mobility 10 mins

 

Handstand walk progressions

 

Strength 

 

3- 4 sets:

20 – 30 secs Ring support Hold

2 legless rope climbs

Rest as needed

 

3- 4 sets:

10 – 15 Planche press ups

10 e/side Single T2B

Rest as needed

 

3- 4 sets:

10 – 12 Wide grip pull ups

15 – 20 Weighted chair dips

Rest as needed

 

5 Rounds for time:

10 burpees

10 pull ups

10 press ups

10 sit ups

 

Time cap: 12 mins