Month: November 2018

Nutcracker/Halfmoon

• Mackenzies (FF) + Plank TIYs [5] x 2
• Armbar [90 sec]  + Nutcracker-2-buttcracker [3] x 2
• ½ M&Ms [2,5] + Anterior shoulder smash [1 min] x 2
• Supine 1-arm banded pull downs [7] + elephant wall walks (FF) x 2

Pull-up/Muscle-up

• Banded chicken wing [10] + Arch-ups [5,7] x 2
• 5 rounds of:
  • 1 min band assisted pull-ups + 1 min rest
  • 1 min push-ups + 1 min rest
• Dowel crucifix (FF) + Child’s lat stretch (FF) x 1

Nutcracker/Halfmoon

• Supine 1-arm banded pull downs [7] + Banded supine hamstring (FF) x 2
• Armbar [90 sec]  + Nutcracker-2-buttcracker [3] x 2
• Weighted Dislocates (10) + Pistons [5,10] x 3
• Weighted Halos [5] + Assisted Nutcracker practice x 3

Footstraps

• Feet in straps + One leg balance (eyes closed) [1 min] x 2
• Wall lunge stretch (FF) + Bent leg lunge balance x 2
• Tension foot mount + Box climb [5] x 2
• Straps front split [30,90 sec] + prone hip glides [5]

Footstraps

• Banded lunge stretch (FF) + Bent leg lunge balance x 2
• Tension foot mount + Box climb [5] x 3
• Banded hamstring stretch (FF) + Straps front split [30,90 sec]  (w/ spin) x 2
• 8 rounds of:
  • 18 weighted walking lunges
  • 1 min rest

Pull-up/Muscle-up

• Incline row [5,10] +  Bench Dips [7,10]  x 3
• Lock-off [5,7] x 3 sec hold  + prone shoulder hinges [3,5] x 2-3
• Dowel crucifix (FF) + Ground support muscle-up [3,4] x 2

Switches

• Meathook bandflow [5] + pistons [10,15] x 2
• Stall bar straddle press (½ FF) + Needle lower to RMH to skin [2,3] x 2
• Plank TIYs [5] + Meathook to needle (straddle-match) [4,7]  x 2
• Single arm grooves [10] + Meathook to nutcracker OR MH drags [5] x 2
• Hook switch practice OR Caro RMH + Skin [5,7] x 3

Reverse Crocodile/Handstand

• Elephant wall wak (½ FF) + L-sit support [max time] x 2
• Armbar [2 min] + Press to shoulder stand [2,3] x 2
• External server rotation [8×10 sec] + Reverse Croc x 3
• A-frame (½ FF) + Bench Butt-ups [5] x 3
• Press to handstand (straps) practice

Reverse Crocodile/Handstand

• Weighted dislocates [10] + Dips [4,7] x 3
• Dowel crucifix (FF) + Skins [7,10] x 3
• Double Fondas [5×5 sec] + Bench Butt-ups [5] x 3
• Weighted Halos [5] + Press to shoulder stand [2,3] x 2
• Press to handstand (straps) practice

Hip rolls

• Seated Thorax (FF) + Isometric push-up [5,10 x 5 sec] x 2
• Thoracic wall rotation [5 x 5 sec] + Lock-off to Hip roll support [1,3] x 2
• Straddle Barrel roll [10] + Hip Roll Rocks (inner-leg swing) [3,5] x 2
• Partner assist hip roll + hip roll practice

Hip rolls

• Banded Seated Thorax (FF) + Isometric push-up [5 x 5 sec] x 2
• Miniband hip extension arcs [10] + Hip roll support rock-outs [5] x 2
• Straddle Barrel roll [10] + Partner assist hip roll x 2
• Jump to hip roll support practice

Switches

• Meathook bandflow [5] + Dumbbell curls [20] + Skins [5] x 2
• Inverse RMH press (½ FF) + Invert pike to RMH to skin [2,3] x 2
• Doorknobbers [10] + High switch pop-outs [2,3]  x 2-3
• Swim clubbers [4,5] + Hook switch pop-outs [2,3] x 2-3
• 5 rounds of:
  • 6 pistons
  • Rest 1 min
  • 6 MH-2-MH (high)
  • Rest 1 min

Switches

• Meathook bandflow [5] + Miniband dumbbell curls [10] x 2
• Miniband dumbbell forward press-ups + skins [7,10] x 2
• First rib banded mob (½ FF) + Invert pike to RMH to skin [2,3] x 2
• Weighted jumps [5] + High (or hook) switch pop-outs [2,3]  x 2-3
• Banded supine hamstring (FF) + Meathook drags [3,5] x 2

Reverse Crocodile/Handstand

• Weighted dislocates [10] + Dips [4,7] x 3
• Weighted Halos [5] + Tripod stand/press [1 min] x 3
• A-frame (½ FF)+ Reverse Croc x 3
• Armbar [2 min] + Press to handstand (straps) practice
• 5 rounds of:
  • A-frame push-ups [5,9]
  • Rest 1 min
  • Lsit-support [max time]
  • Rest 1 min

Levers

• Knees to elbows [5,15] + Plank cross-over walk [20] x 2-3
• Backlever pulls (Banded) [3,5] + Maxells [5,7] x 2-3
• Front lever pulls (Banded) [3,5] + Hollow body hold [30,60 sec] x 2-3

Support-cross/Roll-ups

• Arch-ups [6,8] + T-lifts off [5,7] x 2
• Seated snow angels [5,8] + Armbar [1 min] x 2
• Support cross hold [70-80% of max time] + Plank TIYs [5] x 2
• Support cross flys [3,5] + External server rotations [10]  x 2

Pull-up/Muscle-up

• Banded chicken wing [10] + Arch-ups [5,7] x 2
• 5 rounds of:
  • 1 min band assisted pull-ups + 1 min rest
  • 1 min push-ups + 1 min rest
• Dowel crucifix (FF) + Child’s lat stretch (FF) x 1

Meathook

• Meathook bandflow [3,5] + Weighted skiers [5,7] x 2-3
• Weighted halos [10] + Meathook-2-meathook [5] x 3
• Scap push-ups [15] + Grounded meathook pull [5]  x 2
• Armbars [120 sec] + Static meathook [80-90% max time]  x 2
• Capsule stretch (FF) + Thorax rotation (FF) + Stall bar straddle press (½ FF)

Skin

• German hang [60 s] + Weighted Shoulder dislocates [10] x 2
• 5 rounds of:
  • skins to needle [6] (should take ~60 s)
  • Rest 1 min
  • Weighted shoulder extension [10]
  • Rest 1 min
• Seated shoulder extension (FF) + Dowel crucifix (FF) +Standing weighted shoulder extension (FF)