Session 1

A. Headstands / Handstands 0 – 10 mins

B. E2MOM 10 – 5 Strict HSPU

Coaches note: this is week 3 of the strength cycle you will see. Members should do as many strict as they have across all sets and increase volume by doing press ups / box press ups to achieve the 5 reps. If members have 5 reps they should add deficit to achieve difficulty and record the depth used for future sessions.

c. 4 Rounds for Quality:

5 Barbell Roll Outs 

20 – 30 sec ring support hold

6-8 Horizontal ring rows

Rest 60 secs

D1. 5 x 5 Ring Dips (AHAFA)

D2. 5 x 5 Dragonfly 30×1

Rest 90 secs

Session 2

A. Pistols Squat Progressions 0-10 mins

B. E2MOM 10 – 5 Strict Pull Ups

Coaches note: this is week 3 of the strength cycle you will see. Members should do as many strict as they have across all sets and increase volume by using a band to achieve the 5 reps. If members have 5 reps they should add load to achieve difficulty and record the weight used for future sessions

C. Oblique work 3 – 4 rounds:

C1. 16 Alt Hanging knee raises (slow controlled)

C2. 30 – 45 secs Side plank hold/s

C3. 16 KB Russian twists 

Rest 60 secs

D1. Weighted Push ups [10-8-6-4-2 reps] (increase load as reps descend)

D2. Arch rocks / Supermen [15-15-15-15-15 reps] (pause at top of rep)

Notes.

– The goal is to keep moving for an endurance response. Take no longer than 15 to 20 seconds between transitioning from one exercise to another.