(A) Mobility (B) Shoulder Strength & Stability & Warm Up In 5mins-Max Shoulder Taps, Max Hollow Rocks (C) 3 Best Sets Strict HSPU 8" (D) M/E Banded Strict Press (E) M/E Banded Push Press (F) Individually for time-21-15-9 Push Jerk@65%1RM, Bar Muscle Ups

MOBILITY WOD-YOUR THUMB, THE HOOK GRIP & BETTER PULLUP SHOULDER STABILITY PART 1

MOBILITY WOD-YOUR THUMB, THE HOOK GRIP & BETTER PULLUP SHOULDER STABILITY PART 2 

SUPER YOUTH & BEGINNERS 

(A) Mobility

(B) Shoulder Strength & Stability & Warm Up In 5mins 1 wall walk, Max Hollow Hold

(C) 3 Best Sets Pulllups 

(D) Push Press-Work the limits of your movement

(E) Individually for time-21-15-9 Push Jerk@65%1RM, Jumping Pullups

FROM THE COACH (A) Spend 5mins on the pull-ups bar working mobility (B) If you have a strong wall walk and can handstand do a handstand hold (C) If you have pull-ups do intermediate (D) Push Press- Focus is on getting stronger with sound technique (E) 

INTERMEDIATE & MASTERS 50-59YRS

(A) Mobility

(B) Shoulder Strength & Stability & Warm Up In 5mins-Max Handstand Hold, Max Hollow Hold

(C) 3 Best Sets Strict HSPU 

(D) M/E Banded Strict Press

(E) M/E Banded Push Press

(F) Individually for time-21-15-9 Push Jerk@65%1RM, C2Bar Pullups

FROM THE COACH (A) Spend 5mins on the pull-ups bar working mobility (B) If you have a strong handstand hold & hollow hold do advanced (C)  (D) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (E) Push Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (F) Aim for unbroken for as long as possible

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

(B) Shoulder Strength & Stability & Warm Up In 5mins-Max Shoulder Taps, Max Hollow Rocks

(C) 3 Best Sets Strict HSPU 8" 

(D) M/E Banded Strict Press

(E) M/E Banded Push Press

(F) Individually for time-21-15-9 Push Jerk@65%1RM, Bar Muscle Ups

FROM THE COACH (A) Spend 5mins on the pull-ups bar working mobility (B) If you have a strong handstand hold & hollow hold do advanced (C)  (D) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (E) Push Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (F) Aim for unbroken for as long as possible

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Shoulder Strength & Stability & Warm Up In 5mins-Max Handstand Hold, Max Hollow Hold

(C) 3 Best Sets Strict HSPU 

(D) M/E Banded Strict Press

(E) M/E Banded Push Press

(F) Individually complete-45 Push Jerk@65%1RM

FROM THE COACH (A) Spend 5mins on the pull-ups bar working mobility (B) If you have a strong handstand hold & hollow hold do advanced (C)  (D) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (E) Push Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (F) Least amount of sets. Take as much rest as needed between sets