Mobility
Spend 3-5 minutes in Banded Scarecrow
Activation
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
Windmills x 5 (each arm)
Single Arm Dumbbell Presses x 10 (each arm)
Supinated Grip Band Pull-Aparts x 20 reps
Warm-Up
400 Meter Nasal Breathing Jog
60 Seconds of Nose to Wall Hold Hold
OR 60 Second Hand Plank
A.
Every 90 seconds, for 24 minutes (4 sets of):
Station 1: 10 Toes to Ring + 10 Low Ring Transitions
Station 2: Wall Walk + 30-45 Second Nose to Wall Handstand Hold
Station 3: 60 seconds Max Banded Strict Pull-Ups (light band)
Station 4: Spend 60 Seconds Practicing Handstand Walking / Playtime Handstand Walking
B.
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
30 Single-Arm Kettlebell Snatches (15 reps each side; 35-54: 24/16 kg; 55+: 16/12kg)
20 Box Jump-Overs or Step-Ups (24″/20″)
10 Bar Muscle-Ups (55+: 12 Chest-to-Bar Pull-Ups)
400 Meter Run
Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
C.
Two sets of:
100 Banded Triceps Extensions
100 Russian Twist
Rest 60-90 seconds between sets
*Pick a band that you can perform the 100 triceps extensions FAST, this is all about blood flow to the muscle.
Deload Week 1 Notes
Just because it is a deload week doesn’t mean we are neglecting your gymnastic skills. You’ve got two emoms that are gymnastic focused. The first one is focused on a upper body pushing and pulling skills. Please use a light band for the strict pull ups so you can continue to move through for the 60 seconds. You may select whatever drills you’d like for the handstand walking skill work or use this as playtime with your handstand walking (obstacle course, piourroutes, etc). Then you have a fun conditioning piece that combines monostructural movements + gymnastics. Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first set as prescribed in less than 10 minutes. Remember the goal for this week is to deload your body and mind so adjust as needed.