The Skill WOD
GymnasticsThe SkillWOD Open Prep 2019
This is an 8 Week cycle That opens and closes with its own unique Test week geared towards the following: HS Balance, HS Walking and KHSPU Capacity, Kipping Ring Mu, Strict Dips, Bar Muscle ups and Strict Pull ups.
The training follows with Mobility and Skill Prep that is linear and repeatable for Quality.
The Skill BLOCKS; Build week to week asking for an increase in not only volume but skill level.
The Strength Accessory workout follows a wave structure that uses interval work and max efforts.
3 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Warmup Open Prep Day 1
Warm up: 3 Rounds: 400 Meter Row 3 Candlestick Roll ups 8 Strict DB Press GHD Ext Hold (10 Secs)
Prep
B
Open Prep 2019 Mobility (Shoulders)
MOB Prep: 2 x Matador Stretch (Inside Grip) Russian Shoulder Stretch
Skill/Tech
C
The Handstand Triplet
Handstand Hold / Walk Triplet: 20 Sec Hollow Hold w Pipe 2 Walk Walk 5 Sec Kick To Handstand Freestanding with Band
Circuit
D
Week 1: 4 Sets work every 90 secs for Quality MOV 1: 3 Box Forward Rolls MOV 2: 10 Sec HS Hold or Feet on Band MOV 3: Wall Facing HS, Lower to Headstand lower to Forward Roll
E1
Strict HSPU
5 x MAX
E2
Shotguns (Shoot to Hollow)
5 x MAX
Conditioning
A
2019 Open Prep Warm Up 2
3 X 1 Min Jump Rope 6 Hollow Push ups 12 Supermans 24 Russain Twists
Conditioning
B
Open Prep Mobility (Upper Thoracic)
MOB Prep: 2 x Supinated Bar Hang Parallette L Sit GHD Hanging Stretch
Conditioning
C
Strict Ring Mu Prep
Skill Prep: Strict Ring Muscle up Triplet 3 x False Grip Arm Hang (5 Secs) Bottom of the Ring Dip Hold (10 Secs) 8 False Grip Muscle up Ring Rows 5 Secs Ring Support with Turnout
D1
Ring Swings
4 x 30
D2
Bottom of the Dip Ring Swings
5 x 5
E
Dip
@ 0:20
Conditioning
A
2019 Open Prep Warm up 3
Warm up 3X 2 Min Assault Bike 10 Shoulder Dislocates 10 RKBS (16/12) 10 V ups
Conditioning
B
Mob Prep (Bands) 2019
Mob Prep 2 x 10 Banded Pull aparts 10 Ws 10 Vs 10 Straight Arm Pull downs
C1
Hip to Bar Drill
4 x MAX @ 1:30
C2
Jumping Bar Muscle up
4 x MAX @ 1:30
D
Jumping Chest to Bar Pull-Up
5 x MAX @ 0:20
