Thursday 9/26

A. 45 second bent arm hang, 45 seconds shrugs with plate x3 B. Handstand work C. 5 rounds of: 1 rope climb, 10 ring dips, 15 v-ups

Monday 9/16

A.  2 rounds of: 60 sec handstand hold, 60 sec shrugs with plate, 60 sec ring support hold B. Pistol work C. 4 rounds of: 60 sec GHD sit ups, 60 sec muscle up transitions, 60 sec planche hold with boxes, 60 sec press handstands against the wall D. Abs...

Monday 9/9

A. 4 skin the cats, 20 kip swings x3 B. Handstands – push ups, presses, walking, pirouhettes C. 4 rounds of: 10 T2B, 15 decline push ups, 5 roll to candlestick jumps, 10 shoot throughs D. Lateral handstand walk

Thurday 9/5

A.  10 GHD sit ups, 10 hand release push ups x4 B.  Muscle up work (weighted, transitions, bar MU) C.  5 wall walks, 10 jumping lunges, 10 pull ups, 5 rounds  

Thursday 8/29

1.  60 second supported handstand, 60 second ring support hold x3 2.  Kipping pull-up and bar muscle-up work 3.  4 rounds of: 5 HSPU, 12 knees to elbows, 20 air squats 4.  Max plank hold, max hollow hold x2

Thursday

1. 3 sets of: 5x Bar Dips 5x Kipping Pullups 10x Air Squats 2. Handstand Work Walking, HSPU, Supported 3. 4 Rounds of: 1x Rope Climb 10x Bar Roll Outs 20x Jumping Lunges 4. Abs