Bridge & Pancake Split, Handstand Holds with Shoulder Taps, 10m Handstand Walks with Stops, 3 Best 4"Deficit HSPU, 1RM Strict M/U Wallballs & Muscle Ups

SUPER YOUTH, BEGINNER & MASTERS 50-59yrs

(A) Mobility-In 5mins Hold Scaled Bridge Position 

(B) Shoulder Strength & Stability-3 x 30sec Plank with Partner Shoulder Taps 

(C) Warm Up-In 5mins 1 Wall Walk , 2 Forward Rolls, 10 KTE on Rings

(D) Individually for time-30 Wallballs 9/6kg 10/9ft, 6 Pullups, 6 Ring Dips, 20 Wallballs, 4 Pullups, 4 Ring Dips, 10 Wallballs, 2 Pullup, 2 Ring Dip

FROM THE COACH (A) Here for Demo Hold for as long as you can hold a good shoulder position then recover and go again within 5mins (B) Focus on shifting weight from hand to hand (C) If a forward roll is not comfortable perform a side roll (D) Use your lightest band possible for the pull-ups and dips

INTERMEDIATE & MASTERS 40-49YRS

(A) Mobility-In 5mins Hold Bridge Position 

(B) Shoulder Strength & Stability- In 5mins Handstand Hold

(C) Warm Up-In 5mins 2 CliffHangers, 5 Forward Rolls, Handstand Balance against wall

(D) 3 Best Sets Kipping HSPU, Kipping Muscle Up

(E) Individually for time-40 Wallballs 9/6kg 10/9ft, 4 Muscle Ups, 30 Wallballs, 3 Muscle Ups, 20 Wallballs, 2 Muscle Ups, 10 Wallballs

FROM THE COACH (A) Here for Demo Hold for as long as you can hold a good shoulder position then recover and go again within 5mins (B) Focus on good positions. If you can hold a handstand for longer then 1 min do shoulder taps (D) If you don't have a muscle up, work on the transition (E) If you don't have a muscle Up, do intermediate wall ball reps but beginner gymnastic reps

ADVANCED

(A) Mobility-In 5mins Hold Bridge Position, when resting hold pancake split position

(B) Shoulder Strength & Stability- In 5mins Handstand Hold with Shoulder Taps. Chest Facing Wall Forward Roll Out

(C) Warm Up-In 5mins 10m Handstand Walk. Stop Every 2m

(D) 3 Best Sets Strict Deficit HSPU 4", 1rm Strict Weighted Muscle Up

(E) Individually for time-50 Wallballs 9/6kg 10/9ft, 5 Muscle Ups, 40 Wallballs 9/6kg 10/9ft 4 Muscle Ups, 30 Wallballs 9/6kg 11/10ft, 3 Muscle Ups, 20 Wallballs 9/6kg 11/10ft, 2 Muscle Ups, 10 Wallballs 9/6kg 12/11ft, 1 Muscle Up

FROM THE COACH (A) Here for Demo Hold for as long as you can hold a good shoulder position then recover and go again within 5mins (B) Here or Demo (D) Aim for a heavier weight on the strict M/U this week (E) Ring or Bar for the Muscle Ups

ADVANCED STRENGTH ONLY-CATCH A MISSED SESSION