(A) Mobility-Iron Cross Progression (B) Shoulder Strength & Stability-Iron Cross Progression (C) M/E Floor Press (D) Individually complete 3 best sets Kipping Bar M/U & Kipping Deficit HSPU 6" (E) Individually for max reps in 20mins-"Cindy" 5 Pullups, 10 Pushups, 15 Air Squats

MOBILITY WOD-DAILY PROGRAMMING SHOULDER INTERNAL ROTATION 1/3 

SUPER YOUTH & BEGINNERS 

(A) Mobility-Internal Rotation

(B) Shoulder Strength & Stability-3x15 External & Internal Rotation with Bands

(C) Floor Press-Work to the limits of your movement 

(D) Individually complete 3 best sets Pullups with lightest band possible

(E) Individually for max reps in 10mins-"Jumping Cindy" 5 Jumping Pullups, 10 HR Pushups, 15 Air Squats

FROM THE COACH (A) Spend 2mins with the barbell and 2mins with the ball on both sides (B) Keep aiming to improve strength with these movements (C) Keep aiming to improve movement than weight (D) Complete the 3 sets of Pullups in between the sets of Floor Press. If you are proficient at Pullups do intermediate part D and part E

INTERMEDIATE & MASTERS 50-59YRS

(A) Mobility-Internal Rotation

(B) Shoulder Strength & Stability-3x15 External & Internal Rotation with Bands

(C) M/E Floor Press 

(D) Individually complete 3 best sets Kipping HSPU

(E) Individually for max reps in 20mins-"Cindy" 5 Pullups, 10 Pushups, 15 Air Squats

FROM THE COACH (A) Spend 2mins with the barbell and 2mins with the ball on both sides (B) Keep aiming to improve strength with these movements (C) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (D) Complete the 3 sets of HSPU in between the sets of Floor Press. If you are proficient at HSPU go to a Deficit (E) 

ADVANCED & MASTERS 40-49YRS  

(A) Mobility-Iron Cross Progression

(B) Shoulder Strength & Stability-Iron Cross Progression

(C) M/E Floor Press

(D) Individually complete 3 best sets Kipping Bar M/U & Kipping Deficit HSPU 6" 

(E) Individually for max reps in 20mins-"Cindy" 5 Pullups, 10 Pushups, 15 Air Squats

FROM THE COACH (A) Spend 2mins each arm twice before moving onto the iron cross progression (B) Progress on from where you left off (C) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (D) Complete the 3 sets of HSPU before moving onto Bar M/U (E) 

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Shoulder Strength & Stability-3 x 15 External Rotation with Bands Arms at Sides

(C) M/E Floor Press-Anyway

(D) 3 Sets 6-12reps AHAP Double KB Incline Bench Press

(E) Individually complete-100 Pushups

FROM THE COACH (A) Spend 2mins with the barbell and 2mins with the ball on both sides (B) Keep aiming to improve strength with these movements (C) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (D) Complete the 3 sets of KB Press after the Floor Press (E) Complete these in the least amount of sets