The Skill WOD
GymnasticsIn a Post Pandemic World we offer up an eight week cycle of gymnastics training geared around blending Strict Strength, Mobility, and Skill Acquisition. Want to get better at Ring Muscle ups?, Train and begin to improve your Handstand Balance and also get strong with a digestible linear progression. This cycle will help you get stronger in the right positions, bottom of the dip, Handstand Hollow etc. This baby is complete with a back off week where athletes get to "play" and use their fitness for fun. Lets go get a pull over, a bar or ring complex and also safely walk on our hands without fear. Can you Hold a Handstand in place? This will help you with the tools to begin this process.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm up Day 1 RTG 2020
"Warm up: 3 Rounds: 1 Minute Cardio: Jogging Place (High Knees) 10 Shoulder Pass Thrus 10 V ups 20 Sec Superman Hold"
Skill/Tech
B
Mob Act Day 1 RTG 2020
"3 Sets Alternating: 5 Baby Bridge Press Ups 20 Sec Reverse Chinese Planks 10 Straight Arm Banded Pull Downs"
C
Kipping Ring Muscle-Up
3 x MAX
D
Strict Pull up
3 x MAX
Conditioning
A
Warm up Day 2 RTG 2020
Warm up: 3 Rounds: 250 Meter Row (Increasing in pace each round), 5 Scap Retractions, 5 Ring Rows (Tempo-3/x/1), 8 Mountain Climbers, 8 Alternating Toe Touch, 20 Sec Hanging Hollow Hold
Conditioning
B
Mob Act Day 2 RTG 2020
"3 Sets Alternating: 3 Ring Skin the Cat 10 Weighted Hollow Rocks, 10 Back Extensions (Pause at the Top for 2 Secs)"
C
Freestanding Handstand Hold
D
Strict HSPU
3 x MAX
Conditioning
A
Warm up Day 3 RTG 2020
Warm up: 3 Rounds: 1 Min Assault Bike 10 Reverse Dislocates 10 Arch ups w the Bar 7 GHD Sit up 7 Burpees
Conditioning
B
MOB Act Day 3 RTG 2020
Mobility / Act 3 Sets: Cross Over Symmetry Iron Scap Protocol or YTLW 3 x 5
C
Bar Muscle Up
3 x MAX
D
Strict Toes to Bar
3 x MAX
