A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | |
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1 | Hand Care Video: | https://youtu.be/XhkHWT6pikg | ||||||||||||||||||||||||
2 | Week 1 | |||||||||||||||||||||||||
3 | Monday 2 Jan | Wednesday 4 Jan | Saturday 7 Jan | |||||||||||||||||||||||
4 | (TEST) EMOM in 7 minutes | 4 Rounds of each | 3 Rounds | |||||||||||||||||||||||
5 | _____Muscle ups | MU Track- 10 Ring Rows (pull to below your chest) + 5 Dips | 10 Scap Pull ups | |||||||||||||||||||||||
6 | (We are looking for deep pulls and challenge yourself by putting feet up on a box if necessary) | 15 Banded Pull A parts | ||||||||||||||||||||||||
7 | _____ Pull ups | PU Track- 5 Strict Pull ups (pause at the top) + 8 J-hook Pull ups (slow decent) | 1 minute of shoulder distractions | |||||||||||||||||||||||
8 | _____ Toes to Bar | T2B Track- 10 Straight leg kips + 5 Banded Toes to Bar | ||||||||||||||||||||||||
9 | **Each cycle should be done back to back. For example- 5 Strict pull ups directly into 8 seated pull ups with a slow decent. Then take a minute or two rest and repeat.** | |||||||||||||||||||||||||
10 | BANDED T2B Video – HERE | |||||||||||||||||||||||||
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12 | Week 2 | |||||||||||||||||||||||||
13 | Monday 9 Jan | Thursday 12 Jan | Friday 13 Jan | |||||||||||||||||||||||
14 | EMOM for 8 minutes | 4 Rounds of Each | 3 Rounds | |||||||||||||||||||||||
15 | MU- 5 ring rows with a 3 second pause on each rep + 5 push ups | MU Track- 5 strict ring pull-ups + 5 kipping ring pull ups | 10 Scap Push ups | |||||||||||||||||||||||
16 | Pull ups- 5 strict pull ups with a pause at the top + 5 push ups | PU Track- 5 strict pull ups + 5 negatives | 15 Banded Pull Aparts | |||||||||||||||||||||||
17 | Toes to bar -10 banded pull downs + 10 Bar Kip Swings | T2B Track- 5 Strict leg raises (get as high as possible) 5 kipping leg raises (get as high as possible with straight legs and pointed toes, this is very important) | 1 minute of Overhead Bench stretch | |||||||||||||||||||||||
18 | (https://www.youtube.com/watch?v=mvndXXP43jI) | DEMO HERE | ||||||||||||||||||||||||
19 | (Banded pull down- lay back on the ground with a pvc pipe looped in a band. The band is attached to the pull up bar as if you were using it for pull ups. Grab both ends of the pvc pipe and pull it down to your stomach while laying on the ground and keeping your arms straight and locked out) | |||||||||||||||||||||||||
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21 | Week 3 | |||||||||||||||||||||||||
22 | Monday 16 Jan | Tuesday 17 Jan | Thursday 19 Jan | |||||||||||||||||||||||
23 | EMOM for 8 minutes | 4 Rounds | ||||||||||||||||||||||||
24 | MU- 5 strict ring pull ups (pull as high as possible) + 6 tempo Push ups (3 seconds down then explode up) | 7 Single Arm KB Press (each Arm) | MU- 5 Slow banded ring trace (Keeps ring in super tight and close to the body) + Max Ring Dips | |||||||||||||||||||||||
25 | Pull Ups- 5 strict pull ups with a 2 second pause at the top + 6 kips with a towel between the feet | 20 Second Hollow Hold into 20 seconds of Flutter Kicks | Pull Ups- 5 Strict Tempo Pull Ups explode to the top then slowly lower + Max Banded Pull Downs (put a pvc pipe through a band sit on the ground and pull down and up at a fast pace, pvc pipe to chest every time) | |||||||||||||||||||||||
26 | Toes to Bar -5 strict leg raises + 6 kipping straight leg toes to bar (get as high as possible with straight legs while you maintain a kip) | Good video of how to get into a good hollow hold here. | Toes to Bar- 7 Kipping knees to stomach (keep feet and knees together the whole time) + Max time in hollow rock position) | |||||||||||||||||||||||
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28 | Week 4 | |||||||||||||||||||||||||
29 | Monday 23 Jan | Thursday 26 Jan | Friday 27 Jan | |||||||||||||||||||||||
30 | EMOM for 8 minutes: | 3 Rounds | ||||||||||||||||||||||||
31 | MU- 3 Muscle ups or 5 Turnovers with feet on the ground into 5 dips | MU- 5 Slow-banded ring trace (keep rings in super tight and close to the body) + Max Ring Dips | 10 Scap Push ups | |||||||||||||||||||||||
32 | Pull Ups- 5-7 Kipping Pull ups or 5 Negatives | Pull Ups- 5 Strict Tempo Pull Ups (explode to the top then slowly lower) + Max Bent over barbell row (pick a load you can do 10+ reps with every time) | 15 Banded Pull A parts | |||||||||||||||||||||||
33 | Toes to Bar -5-7 Toes to Bar or 7 Straight leg kips | Toes to Bar- 7 Kipping knees to stomach (keep feet and knees together the whole time) + Max time in hollow rock position) | 1 Minute of Overhead Bench Stretch (DEMO HERE) | |||||||||||||||||||||||
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36 | Week 5 | |||||||||||||||||||||||||
37 | Monday 30 Jan (WOD*) | Thursday 2 Feb | Friday 3 Feb | |||||||||||||||||||||||
38 | 4 Rounds | 4 Rounds | 3 Rounds | |||||||||||||||||||||||
39 | 30 Seconds Bench OH Stretch | MU- 20 Second Ring Support + 6-8 Ring Dips | 1 Minute of Shoulder Distraction with a band (30 seconds per side) | |||||||||||||||||||||||
40 | 20 Seconds Hollow Hold | Pull ups- 5 Strict Pull ups with a 3 second pause at the top + 30 second high plank hold | 5 I’s, Y’s and T’s | |||||||||||||||||||||||
41 | Bottoms up KB Carry 50 M (25 M per hand) | Toes to Bar- 7 Straight leg kipping toes to bar + 5 superman to hollow rolls | 1 Minute Couch Stretch (30 seconds per side) | |||||||||||||||||||||||
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43 | Week 6 | |||||||||||||||||||||||||
44 | Monday 6 Feb | Thursday 9 Feb | ||||||||||||||||||||||||
45 | 4 Rounds | 4 Rounds | ||||||||||||||||||||||||
46 | MU- 5 Turnovers with feet on the ground into 5 dips with a 2 second pause in the bottom | MU- 5 slow banded ring traces + Max Ring to Chest pull ups (no kip, hold a hollow position during the pull up) | ||||||||||||||||||||||||
47 | Pull Ups- 20 second hollow hold into 7 Pull ups with a 3 second descent on each set | Pull Ups- 5 Strict Pull ups + 3 chin over bar holds (jump up for the chin over bar hold and hold between 7-10 seconds, slowly lower after each one) | ||||||||||||||||||||||||
48 | Toes to Bar -20 second hollow hold into 8 Straight Leg Kips | Toes to Bar- 7 Straight Leg Kips + Max time in L sit (hanging from pull up bar) | ||||||||||||||||||||||||
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50 | Week 7 | |||||||||||||||||||||||||
51 | Monday 13 Feb *Hand Care | Wednesday 15 Feb | Thursday 16 Feb | |||||||||||||||||||||||
52 | (Aim for three to four rounds. Quality over quantity.) | 3 Rounds | 4 Rounds | |||||||||||||||||||||||
53 | MU- 5 Kip Swings + 5 Kip Swings and pull the rings to your torso (keep a hollow position, toes pointed the whole time) | 1 Minute Couch Stretch | MU- 5 Slow Banded Ring Trace + Max Kipping Ring to Chest Pull Ups (hold a hollow position during the pull up) | |||||||||||||||||||||||
54 | PU- 5 Kips Swings + 10 Second Chin over bar hold + 20 second supine plank | 1 Minute Front Rack Stretch with a band | Pull Ups- 5 Strict Pull ups + 3 Tempo Pull ups (3 seconds on the way up, 3 seconds on the way down) | |||||||||||||||||||||||
55 | Toes to Bar – 8 toes to bar on the ground (SLOW) Followed by 5 kip Swings | 30 Seconds Bench OH Stretch | Toes to Bar- 7 Straight Leg Kips (get legs higher than last week) + Max time in L sit (hanging from pull up bar) | |||||||||||||||||||||||
56 | Watch at 3:40 into this video- https://www.youtube.com/watch?v=_4nL-9vG0ss | |||||||||||||||||||||||||
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58 | Week 8 | |||||||||||||||||||||||||
59 | Monday 20 Feb | Thursday 23 Feb | ||||||||||||||||||||||||
60 | 4 Rounds | 2 Rounds | ||||||||||||||||||||||||
61 | MU- 5 Kip Swings with a pull to the hips + pull to Transition to Support (Pause in each position; this is for quality not quantity. Try to get 3 solid reps. https://youtu.be/AdLJf4si_EM | 1 Min Keg Drill | ||||||||||||||||||||||||
62 | PU: 5-10 Second supine grip hang then into a chin up x 5. See http://gymnasticswod.com/content/pull-and-grip-strength-progression-pt1. Tthen directly into 6 dumbbell bent over rows | 1 Min Shoulder distraction | ||||||||||||||||||||||||
63 | Toes to Bar - 5 Leg lifts hanging from the bar (straight lets no kipping) + 8 V-ups. See http://gymnasticswod.com/content/v. | 1 Min I’s, Y’s and T’s | ||||||||||||||||||||||||
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65 | Retest: | |||||||||||||||||||||||||
66 | EMOM in 7 minutes | |||||||||||||||||||||||||
67 | _____Muscle ups | |||||||||||||||||||||||||
68 | _____ Pull ups | |||||||||||||||||||||||||
69 | _____ Toes to Bar | |||||||||||||||||||||||||
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