19/02/24 Monday Workout of the Day

Warm-Up

10:00 minutes : For Quality 

:30 second Machine of Choice

8 Ring V-Outs

8 Bar or Ring Kip Swings

10 Alternating V-Ups 

10 Alternating Scorpions

Gymnastics Skills and Drills : Ring Muscle-Up (Coaches Notes)

Ring Muscle-Up Skill Progression

Scaling the Ring Muscle-Up

-Choose and Option that best suits your athletes needs today. We can move to a scaled Ring Muscle-Up over just going to Strict Pull-Ups and Dips, depending on the athletes needs

Conditioning

“Diddy Kong”

18:00 AMRAP 

6 Ring Muscle-Ups/6 Banded Strict Pull-Ups

12/9 Calorie Echo

54 Double Unders

Objective: Complete 6+ Rounds

PRVN Recovery #10:

30sec/:30sec KB Calf Smash

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00  Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories 

4 Sets : For Quality

10-12 Inverted Rows

10-12 Glute Bridge Dumbbell Pull-Overs 

:30 Second Handstand Hold