June 18, 2018

2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
10 Frog pumps
10 Glute bridge
:20 Frog stretch
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

Squat clean
2 x 2.2.2 rest :30 between cluster reps @ around 75%
rest 3:00 between sets
2 x 4.4.4 rest :30 between cluster reps @ around 65%

Circuit 1 –
3 set of:
:20 Tuck hold on bar
:20 Bottom of push up hold

Circuit 2 –
3 set of:
10 Bar or ring (low velocity) arch-to-hollow
7 Strict toes-to-bar or rings (or knee raises)

Gymnastics Cycle 

For the next several weeks, we will be programming strict gymnastics a few days per week. We aren’t talking the oh-so-sexy and yet-oh-so-difficult

movements like muscle-ups and handstand push-ups. You will see basic, yet

challenging, holds and simple movements that will increase your body awareness and strength. We are striving for perfection here…make it look good! These will transfer over to other movements, making you more proficient in the bodyweight movements you struggle with. So, do these with intent, ask questions and scale appropriately.


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