24/07/23 Monday Workout of the Day

Warm-Up: 8:00 minutes

2 Sets, For Quality

1:00 Choice Cardio

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 Ring V-Outs

5 Box Jumps (increase height on second round or box jump all the way overs)

Strength

Push Press (Waves)

Every 4:00 minutes, 3 Sets

3 Reps @ 80%

Rest 1:00 minute and adjust loads

2 Reps @ 85%

Rest 1:00 minute and adjust loads

1 Rep @ 90%+

Gymnastics Skills and Drills : Ring Muscle-Up (10min)

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,

"Camp Hope"

12:00 AMRAP

9 Box Jump Overs 24/20''

7/7 Single Arm Shoulder Dumbbell to Overhead 22.5/15kg

5/3 Ring Muscle-Ups/Bar Muscle-Ups or 7/5 Ring Row + 7/5 Push-Ups

Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

3 Sets, For Quality:

20 Alternating Dumbbell Bicep Curls, Heavy

15 Ghd Weighted Hip Extensions, empty barbell

10 Ring Support Knee Raises

5 Weighted Pull Ups, wide grip

Athletes choice on loads

This is not for time, when you are working on each movement allow the priority to develop strength.