Session 1.

A. Handstand Kick ups / Handstand progressions

0-15 mins

B. E2MOM 10 – 5 Strict HSPU

Coaches note: this is week 2 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.

C1. 5 x 8 Ring Push Ups + 30 sec Ring Plank after last rep

C2. 5 x 5 Strict T2B

Rest 90 secs

D. Core conditioning set – rotate through each for 3-4 rounds (5 to 15 seconds rest between each exercise & 1 to 2 min rest between each set).

D1. Hanging knee raises – 10-15 reps

D2. Hanging knee Tuck hold – 10 to 15 seconds

D3. V-up pulses – 10 to 15 reps.

D4. V-up hold – 10 to 15 seconds

D5. V-up snaps (tucked/bent knees) – 10 to 15 reps

D6. V-up snap hold (tucked/bent knees) – 10 to 15 seconds

Session 2.

A. Kipping / Ring Muscle Up progressions

15 mins

B. E2MOM 10 – 5 Strict Pull Ups

Coaches note: this is week 2 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.

C1. 5 x 3 Wall Walks (10 sec pause at HS position)

C2. 5 x 5 Horizontal ring rows

Rest 90 secs

D. Core conditioning – rotate through both exercises keeping rest to a minimum:

D1. Strict T2R [10-8-6-4-2 reps] 

D2. Hollow rocks [15-15-15-15-15 reps] 

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.