Monday 3/3/14 – Competition

Workout of the Day A. Three sets, not for time, of: Muscle-Ups x 3-8 reps Kettlebell Push Press x 10 reps (pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing) Butterfly Chest-to-Bar Pull-Ups x 12-15 reps B.

Saturday 15/2/14 – Competition

SCHEDULE CHANGES: YOGA HAS MOVED TO 10:00AM SUNDAY SATURDAY COMPETITION CLASS HAS MOVED TO 9:30AM Workout of the Day A. Three sets, not for time, of: 10 Box Jumps (Regionals Standards) 10 Handstand Push-Ups 10 Alternating Pistols B. Complete as

Wednesday 12/2/14 – Performance

SCHEDULE CHANGES: YOGA HAS MOVED TO 10:00AM SUNDAY SATURDAY COMPETITION CLASS HAS MOVED TO 9:30AM Workout of the Day A. Five sets of: Bench Press x 2-3 reps @ 20X1 Rest 30 seconds Toes to Bar x 8-10 reps (challenge yourself to do these strict –

Saturday 8/2/14 – Competition

Workout of the Day A. Three sets, not for time, of: Muscle-Ups x 3-9 reps Handstand Walk x 10-15 meters Toes to Bar x 10-12 reps B. Complete as many rounds and reps as possible in 7 minutes of: 30 Double-unders 15 Power snatches (34/25kg) (If

Tuesday 4/2/14 – Competition

A. Two sets, not for time, of: Kipping Handstand Push-Up x 12-15 reps Double-Unders x 50 reps Bar Muscle-Ups x 3-6 reps For each of these movements, work on movement efficiency – make these as effortless as possible. B. Every two minutes, for 20

Tuesday 28/1/14 – Competition

Workout of the Day A. Three sets, not for time, of: Nose-to-Wall Handstand Hold x 45-60 secondsDouble-Unders x 50 reps (note whether these are unbroken each set) L-Sit x 60 seconds (accumulate in smaller clusters if necessary) B. Every two

Saturday 25/1/14 – Competition

Workout of the Day A. Three sets, not for time, of: 10 Box Jumps (Regionals Standards) 10 Toes to Bar 10 Alternating Pistols B. Four rounds for time of: 5 Squat Cleans (84/56.5kg) 10 Chest-to-Bar Pull-Ups 20 Double-Unders Rest exactly 5 minutes,

Thursday 23/1/14 – Performance

Yoga at 5:00a m! Workout of the Day A. Take 10-12 minutes to practice three of the following gymnastics movements: Pistols, Handstand Push-Ups, Kipping Pull-Ups,  toes to bar, or Muscle-Ups B. Five rounds for time of: 10 Chest-to-Bar Pull-Ups 20

Saturday 18/1/14 – Competition

Workout of the Day A. A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (102/70kg) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans