The Skill WOD
Gymnasticsthe new cycle of THE SKILL WOD "Strict and Eccentric” drops Monday. This 6 Week cycle focus on developing Strict, hollow pulling mechanics for the Ring and Bar Mu as well as Strict HSPU progressions for overall pressing strength development. We are cueing on optimal mechanics and approaching each element with tempo sets, and negatives in conjunction with actual skill accumulation. In alternating weeks each training session will build on the previous one, as we test not only our skill acquisition and volume, but active range of motion in elemental gymnastics poses and movements such as the Skin The Cat on the Rings and the Bridge.
1 sessions per week
Must use App app to view and log training
Program Training
Warm Up 1
A
3 Rounds: 250 Meter Row (easy Pace) 10 Hollow Rocks 10 Supermans 3 Inchworm Push ups 10 Sec Support Hold on Rings (Focus on Turnout) *Move with Quality and Purpose
Mobility and Skill
B
Skin The Cat: Max Full Range of motion in 2 Mins Movement for Quality No Swinging Tempo and lift up and through the movement If you cannot pull through the negative, note it and focus on it as we progress through this cycle Lower to a point where you can pull yourself back up
C1
Strict Muscle up
1 x 3:00 @ MAX
C2
Banded Strict Muscle Up
For Completion
D
Bar Muscle Up
1 x 3:00 @ MAX
Warm Up
A
3 Rounds: 1 Minute Jump Rope 10 Shoulder Dislocates (O/U) 5 Floor Bridges 20 Mountain Climbers 6 Push ups *Warm up move with Quality and Purpose
Mobility and Skill
B
For Quality: 1 min. Bridge Hold For Quality Means- Level one is hold Level two is arms Straight Level three is Arms Straight, Feet together
C
Head to Mat HSPU
1 x 2:00 @ MAX
Capacity
D
5 MIN AMRAP: 5 KHSPU 5 Burpee 5 T2B If you struggle with kipping I understand, but know that this is the cycle where you will find your legs. Primarily we are concerned with building more strength in this cycle. Leaderboard instructions: Record your total reps in 5 minutes.
Warm Up 3
A
3 Rounds: 10 Alternating Lunges 5 Hollow Open Bar Taps 5 Feet together Squats 7 GHD Heel Drives 20 Abmat Sit ups * Move with Quality and Purpose
Mobility and Skill
B
For Quality: Bar Under Grip Stretch Maintain a Supinate Grip on the Bar Keep you elbows up and try and drive down opening your chest
C
Strict Chin Up
1 x 2:00 @ MAX
D1
Kipping Chest To Bar Pull ups
7 x 5
D2
Rope Climb
7 x 1
D3
GHDSU
7 x 5
