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Hand Care Video:https://youtu.be/XhkHWT6pikg
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Week 1
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Monday 2 JanWednesday 4 JanSaturday 7 Jan
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(TEST) EMOM in 7 minutes4 Rounds of each3 Rounds
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_____Muscle upsMU Track- 10 Ring Rows (pull to below your chest) + 5 Dips10 Scap Pull ups
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(We are looking for deep pulls and challenge yourself by putting feet up on a box if necessary)15 Banded Pull A parts
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_____ Pull upsPU Track- 5 Strict Pull ups (pause at the top) + 8 J-hook Pull ups (slow decent)1 minute of shoulder distractions
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_____ Toes to BarT2B Track- 10 Straight leg kips + 5 Banded Toes to Bar
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**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.**
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BANDED T2B Video – HERE
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Week 2
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Monday 9 JanThursday 12 JanFriday 13 Jan
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EMOM for 8 minutes4 Rounds of Each3 Rounds
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MU- 5 ring rows with a 3 second pause on each rep + 5 push upsMU Track- 5 strict ring pull-ups + 5 kipping ring pull ups10 Scap Push ups
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Pull ups- 5 strict pull ups with a pause at the top + 5 push upsPU Track- 5 strict pull ups + 5 negatives15 Banded Pull Aparts
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Toes to bar -10 banded pull downs + 10 Bar Kip SwingsT2B 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
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(https://www.youtube.com/watch?v=mvndXXP43jI)DEMO HERE
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(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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Week 3
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Monday 16 JanTuesday 17 JanThursday 19 Jan
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EMOM for 8 minutes4 Rounds
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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
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Pull Ups- 5 strict pull ups with a 2 second pause at the top + 6 kips with a towel between the feet20 Second Hollow Hold into 20 seconds of Flutter KicksPull 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)
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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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Week 4
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Monday 23 JanThursday 26 JanFriday 27 Jan
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EMOM for 8 minutes:3 Rounds
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MU- 3 Muscle ups or 5 Turnovers with feet on the ground into 5 dipsMU- 5 Slow-banded ring trace (keep rings in super tight and close to the body) + Max Ring Dips10 Scap Push ups
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Pull Ups- 5-7 Kipping Pull ups or 5 NegativesPull 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
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Toes to Bar -5-7 Toes to Bar or 7 Straight leg kipsToes 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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Week 5
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Monday 30 Jan (WOD*)Thursday 2 FebFriday 3 Feb
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4 Rounds4 Rounds3 Rounds
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30 Seconds Bench OH StretchMU- 20 Second Ring Support + 6-8 Ring Dips1 Minute of Shoulder Distraction with a band (30 seconds per side)
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20 Seconds Hollow HoldPull ups- 5 Strict Pull ups with a 3 second pause at the top + 30 second high plank hold5 I’s, Y’s and T’s
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Bottoms up KB Carry 50 M (25 M per hand)Toes to Bar- 7 Straight leg kipping toes to bar + 5 superman to hollow rolls1 Minute Couch Stretch (30 seconds per side)
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Week 6
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Monday 6 FebThursday 9 Feb
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4 Rounds4 Rounds
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MU- 5 Turnovers with feet on the ground into 5 dips with a 2 second pause in the bottomMU- 5 slow banded ring traces + Max Ring to Chest pull ups (no kip, hold a hollow position during the pull up)
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Pull Ups- 20 second hollow hold into 7 Pull ups with a 3 second descent on each setPull 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)
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Toes to Bar -20 second hollow hold into 8 Straight Leg KipsToes to Bar- 7 Straight Leg Kips + Max time in L sit (hanging from pull up bar)
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Week 7
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Monday 13 Feb *Hand CareWednesday 15 FebThursday 16 Feb
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(Aim for three to four rounds. Quality over quantity.)3 Rounds4 Rounds
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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 StretchMU- 5 Slow Banded Ring Trace + Max Kipping Ring to Chest Pull Ups (hold a hollow position during the pull up)
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PU- 5 Kips Swings + 10 Second Chin over bar hold + 20 second supine plank1 Minute Front Rack Stretch with a bandPull Ups- 5 Strict Pull ups + 3 Tempo Pull ups (3 seconds on the way up, 3 seconds on the way down)
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Toes to Bar – 8 toes to bar on the ground (SLOW) Followed by 5 kip Swings30 Seconds Bench OH StretchToes to Bar- 7 Straight Leg Kips (get legs higher than last week) + Max time in L sit (hanging from pull up bar)
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Watch at 3:40 into this video- https://www.youtube.com/watch?v=_4nL-9vG0ss
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Week 8
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Monday 20 FebThursday 23 Feb
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4 Rounds2 Rounds
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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_EM1 Min Keg Drill
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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 rows1 Min Shoulder distraction
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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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Retest:
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EMOM in 7 minutes
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_____Muscle ups
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_____ Pull ups
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_____ Toes to Bar
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