Monday
A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.
Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.
Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.
Workout
Time requirement: 15 minutes
EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute
OR
MUST MASTER LEVEL 1 FIRST:
Level 2:
Exercise 1
Low amplitude ring swings
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together; good arch in the back, good hollow in front, rings turn out in back and in in front and no translational swinging.
Exercise 2
Beginner lunge to handstand weight transfer drill
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down
Exercise 3
Strict TTB beginner – knees to chest
Progression: Max effort for total reps. 4x max effort strict TTB (knee to chest slight knee bend without toes completely touching bar permissible but not optima). If can not perform at least 3 reps then do toes as high as possible, pause at top and SLOW on the way down.
Mastery: total sum of 4 sets > 15 reps of full TTB (or knees to chest with slight knee bend permissible but not optimal)
Workout
Time requirement: 15 minutes
EMOM for 15 minutes perform:
4 rounds
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute
B.
Every 6 minutes, for 18 minutes (3 sets):
25/18 Calories of Rowing
15 Burpee Box Jump-Overs (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
Boom Lite
A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.
Exercise 2
Wall Walks with Feet on a Box
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with neutral spine and hands under hips in L position. Good control on the walk out and back.
Exercise 3
Hollow Hold or Hollow Rock
Progression: (1) 30 seconds unbroken, perfect hold, arms by ears (2) 30 seconds of unbroken, perfect rocking (3) 45 seconds of unbroken, perfect low-amplitude rocking.
Mastery: Performance of (3) with correct form.
Workout
Time requirement: 15 minutes
EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute
B.
Every 6 minutes, for 18 minutes (3 sets):
25/18 Calories of Rowing
15 Burpee Box Step-Overs (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
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