WC 4th July 2022

Session 1

 

A. Headstand / HSPU Kipping practise  0 – 10 mins

 

B. E2MOM 10 – 5 Strict HSPU

Coaches note: this is the final week (6) of the strength cycle you have seen if attending regularly. 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. Hopefully you have seen an increase in reps, or an increase in range over the 6 week block.

 

C1. 5 x 5 Ring Dips + 20 sec Ring spt hold after last rep

C2. 5 x 8 False Grip ring row @30×2

Rest 90 secs 

 

D. Tabata:

Hollow rocks 20:10 x 8

Rest 2 mins 

Push Ups 20:10 x 8

Rest 2 mins

T2B 20:10 x 8

(16 min clock)

 

Session 2

 

A. Ring Muscle Up Progressions and drills 0 – 15 mins

 

B. E2MOM 10 – 5 Strict Pull Ups

 

Coaches note: this is the final week (6) of the strength cycle you have seen if attending regularly. 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. Hopefully you have seen an increase in reps, or an increase in load over the 6 week block.

 

C1. 5 x 12 Parallette / DB depth Press ups 

Rest 30 secs 

C2. 5 x 5 – 10m HS Walk (3 attempts)

Rest 90 secs

 

D. EMOM 12

Min 1 – 2-5 RMU

Min 2 –  2-5 Wall Walks 

Min 3 – 15 V- Ups