Warm Up A-1 Planche Progression 1 (learning to load the shoulders) 3 x 10reps Details at GymnasticsWOD A-2 V-Ups 3 x 10reps Details at GymnasticsWOD Strength B-1 Medium grip Pull-up (weighted) 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 Rst :60 B-2 Shoulder Retractions on rings (elevate feet if strong enough) 4 x 8 to 10... [Read more]

Strength A. HBBS (work up to 3RM with good form) CFA: 7x3 40x0 rst:90 BC: 5x5 40x0 rst:90 B-1 BB RDL 4 x 8-10 30x0 rst:60 B-2 RFE Split Squat (KB goblet position) 4 x 8-10 31x0 rst:60 Capacity (set the clock to 15 minutes): :45sec of work :30 rest (3 rounds of): KB Swings 24/16kg GHD Weighted Hip Ext:... [Read more]