Gymnastic Programmes We know that many of our athletes are currently working towards the various gymnastic moves such as body weight pull ups, body weight dips and hand stand push ups. To help you on your way we have put together some FREE programming specifically designed to help you get your first body weight reps […]
A) HSPU (strict) 1-1-1-1-1-1 (Deficit?) B) “Piston” 5 Rounds, for time: 10 Deadlifts (100/70kg) 10 Box Jumps (24”) Compare: 26/06/14, 01/11/13, 28/05/13,
A) Pull Up 3-3-3-3-3 B) “Diane“ For time: 21-15-9 Deadlift (100/70kg) Handstand Push-ups Compare to: 17/04/14, 14/9/12, 18/5/12,
A) HSPU (Neg/Deficit?) 3-3-3-3-3 B) On the minute for 12 minutes: Odds – 4 Hang Squat Cleans (record weights) Evens – 5-10 Toes to Bar (record reps)
Superset: A1) HSPU (Deficit?) 3-3-3-3-3 A2) Pull Ups 5-5-5-5-5 B) Team of 3 (or 2) 1 Person working. AMRAP 6 minute: Wall Balls (9/6kg) Rest 1 Min 6 Minutes Row for Max Calories
A) Skin the Cat / Back Lever Practise B) “Ninja” 21-15-9 reps, for time: Handstand Push Ups Box Jumps (30/27”) Compare: 20/01/14, 05/08/13, 05/03/12,
A) Bulletproof Shoulders B) Ring Row 5-5-5-5-5 B) 10 Rounds for time 5 Handstand Push-ups 10 Power Snatches (42.5/30kg)
A) Handstand Walking Practice B) 8 minute Ladder: 1 Step Up – Left leg (40/30kg) 1 Step Up – Right Leg (40/30kg) 1 HSPU Increase by 1 Rep each round. Perform all Step Ups on Left leg before Right Leg.
A) Pull Up 3-3-3-3-3 B) Handstand Push Up 3-3-3-3-3 C) AMRAP 7 Minute: 21 Double Unders 15 Air Squats 9 American Swings (24/16kg)
A) Handstand Walking Practice B) Back Squat 5×5 (Straight) C) “Ninja” 21-15-9 reps, for time: Handstand Push Ups Box Jumps (30/27”) Compare: 05/08/13, 05/03/12, 30/08/11,