Week 1
Day 1
Handstand balance work – 15 minutes
3 Sets of:
Day 2
4 sets of 1:00 holds:
- Left split
- Right split
- Middle split/pancake
Day 3
3 x 10-20 tap swing on rings
Week 1
Day 1
Handstand balance work – 15 minutes
3 Sets of:
Day 2
4 sets of 1:00 holds:
- Left split
- Right split
- Middle split/pancake
Day 3
3 x 10-20 tap swing on rings
5 x 5 ice cream maker
Tabata jumping switch lunge
Day 4
4 sets of:
- 5 bridge ups
- 10 pass-throughs
- 1:00 couch stretch
Day 5
3 x 5-10 candlestick pulls
As Quickly As Possible (AQAP):
- 50 hollow rocks
- 50 supermans
Click on the number below that corresponds to the week of training you’re in.
Week 2
Day 1
Headstand and handstand balance work – 15 minutes
3 sets of:
- 10 wide grip behind neck pull up
- 10 ring push up with :30 hold in support
- :30 L-sit
Day 2
4 sets of:
- 3-5 skin the cat
- 10-20 scarecrow stretch
- :30 weighted standing pike stretch
Day 3
5 x 5 forward roll to vertical jump
5 x 5 candlestick roll to vertical jump
5 x 5 pistol
Day 4
4 sets of:
- :30-1:00 ankle stretch
- :10-:30 wrist support
- :30 bridge
Day 5
3 x ME strict muscle up
5 x 1 legless rope climb
3 x 3-5 L-sit stoop-through to front support
Click on the number below that corresponds to the week of training you’re in.
Week 3
Day 1
Balance work – shoulderstand on parallettes – 15 minutes
3 sets of:
- 10-20 supine ring row
- 10-20 handstand push up
- 10 piked leg raise
Day 2
4 sets of:
- 5 bridge up
- 10 pass-through
- 1:00 couch stretch
Day 3
5 x 3 tap swing + 1 front uprise (muscle up)
5 x 5 ice cream scoops
Tabata squat + jump
Day 4
4 sets of 1:00 holds:
- Left split
- Right split
- Middle split/pancake
Day 5
5 x ME (no longer than :30) back lever
AQAP: 100 V-Ups
Click on the number below that corresponds to the week of training you’re in.
Week 4
Day 1
Balance work – handstand on paralletes
3 sets of:
- 5 chin up to pull over
- 10 plyo push up
- 20 russian twists
Day 2
4 sets of:
- :30-1:00 ankle stretch
- :10-:30 wrist support
- :30 bridge
Day 3
5 x 6 (3 per leg) forward roll to lunge
5 x 6 (3 per leg) candlestick roll to lunge
5 x 5 pistol
Day 4
4 sets of:
- 3-5 skin the cat
- 10-20 scarecrow stretch
- :30 weighted standing pike stretch
Day 5
3 x ME strict muscle up + 2 dips
5 x 1 tucked legless rope climb
3 x 1:00 under grip plank hold on hands
Click on the number below that corresponds to the week of training you’re in.
Week 5
Day 1
10 x 1 controlled forward roll to hang (rings)
3 sets of:
- 5 weighted pull up
- 5 weighted dip
- 5 high box jump
Day 2
4 sets of 1:00 holds:
- L-split
- right split
- middle split/pancake
Day 3
10 x 1 swing to skin the cat dismount
5 x 2-4 ice cream scoop to support
Tabata jumping switch lunge + squat
Day 4
4 sets of:
- 5 bridge Up
- 10 pass through
- 1:00 couch stretch
Day 5
3 x 5-10 candlestick pulls
As unbroken as possible:
- 10 V-ups
- log roll
- 10 superman
*Goal = feet and shoulders don’t touch down
Click on the number below that corresponds to the week of training you’re in.
Week 6
Day 1
7 x 1-3 forward roll to support (rings)
3 sets of:
- 10 wide grip behind the neck pull up
- 10-20 handstand push up
- 5-10 L-hang to leg raise
Day 2
4 sets of:
- 3-5 skin the cat
- 10-20 scarecrow stretch
- :30 weighted standing pike stretch
Day 3
5 x 6 alternating forward roll to pistol
5 x 6 alternating candlestick roll to pistol
3 x 10 step up (no push off bottom leg)
Day 4
4 sets of:
- :30-1:00 ankle stretch
- :10-:30 wrist support
- :30 bridge
Day 5
3 x ME ring pull up + MU + dip
50 *shoot through
*Front support stoop to rear support
Click on the number below that corresponds to the week of training you’re in.
Week 7
Day 1
Tucked shoulder stand on rings – 15 minutes practice
3 sets of:
- 5-10 strict chest to bar pull up
- 10 lateral raise
- :30 L-sit
Day 2
4 sets of:
- 5 bridge up
- 10 pass throughs
- 1:00 couch stretch
Day 3
10 x 1 swing to back roll dismount
5 x max effort strict muscle up
Tabata squat jump + tuck
Day 4
4 sets of 1:00 holds:
- L-split
- Right split
- Middle split/pancake
Day 5
5 x max effort (no longer than :30) back lever
3 sets of 1:00 max distance plank walks
Click on the number below that corresponds to the week of training you’re in.
Week 8
Day 1
Shoulder stand on rings – 15 minutes practice
3 sets of:
- 3-7 quick kip bar muscle up
- 7 high box jumps
- 15 weighted sit ups
Day 2
4 sets of:
- :30-1:00 ankle stretch
- :10-:30 wrist support
- :30 bridge
Day 3
5 x 4 alternating forward roll to pistol + jump
5 x 4 candlestick roll to pistol + jump
3 x 6 weighted step up (no push off with bottom leg)
Day 4
4 sets of:
3-5 skin the cat
10-20 scarecrow stretch
:30 weighted standing pike stretch
Day 5
3 x max effort strict muscle up + max effirt kipping muscle up
100 hollow rock
100 superman rock
*Partition the work any way you want.
Click on the number below that corresponds to the week of training you’re in.
Week 9
Day 1
7 x shoulder stand on rings – bail to forward roll to hang
3 sets of:
- 5 weighted chest to bar pull up
- 5 weighted ring dip
- 10-15 piked leg raise
Day 2
4 sets of 1:00 holds:
- Left split
- Right split
- Middle split/pancake
Day 3
10 x 1 back flip tucked dismount from rings
5 x 2 legless rope climb
100 hip height box jumps AQAP (as quickly as possible)
Day 4
4 sets of:
- 5 bridge up
- 10 pass through
- 1:00 couch stretch
Day 5
3 x 5-10 candlestick pulls
4 sets of:
- 60ft plank walk
- 60ft hip shoots
Click on the number below that corresponds to the week of training you’re in.
Week 10
Day 1
7 x 1 shoulder stand on rings – forward roll to support
3 sets of:
- 10 chin up pull over
- Rest as needed
Day 2
4 sets of:
- 3-5 skin the cat
- 10-20 scarecrow stretch
- :30 weighted standing pike stretch
Day 3
Handstand forward roll work – 15 minutes
5 x 2 tucked rope climb
3 x 10 weighted step up without pushing off with the bottom leg
Day 4
4 sets of:
- :30-1:00 ankle stretch
- :10-:30 wrist support
- :30 bridge
Day 5
3 x max effort strict muscle up + max effort kipping muscle up
As unbroken as possible:*
- 20 hollow rock
- Log roll
- 20 superman
- Log roll
*Goal = feet & shoulders don’t touch down
Click on the number below that corresponds to the week of training you’re in.
Week 11
Day 1
On rings – 7 x tuck shoulder stand – roll to tuck shoulder stand
3 sets of:
- 3-6 weighted muscle up
- Rest as needed
Day 2
4 sets of:
- 5 bridge up
- 10 pass through
- 1:00 couch stretch
Day 3
On rings – back roll to support work – 15 minutes
7 x 1 straddle L rope climb
100 air squat AQAP
Day 4
4 sets of 1:00 holds:
- Left split
- Right split
- Middle split/pancake
Day 5
5 x max effort back lever (no longer than :30)
5 x max effort front lever
3 x 1:00 undergrip plank hold on hands
Click on the number below that corresponds to the week of training you’re in.
Week 12
Day 1
On rings – 7 x shoulder stand – roll to shoulder stand
3 x
- Max effort muscle up
- Rest as needed
Day 2
4 sets of:
- :30-1:00 ankle stretch
- :10-:30 wrist support
- :30 bridge
Day 3
10-20 handstand forward roll to pistol
3 x max effort L rope climb with :03 pause on the ground
2:00 max effort alternating leg pistols
Day 4
4 sets of:
- 3-5 skin the cat
- 10-20 scarecrow stretch
- :30 weighted standing pike stretch
Day 5
3 x max effort front uprise (kipping muscle up)
3 x max effort handstand push up (use wall if necessary)
3 x max effort piked leg raise
