WARM UP
Complete the following for as many rounds as possible in 10 min
Bent Arm Push Up Hold
10-15s Hold
Scap Push Ups
complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang
complete 10-15s holds

ADVANCED
Complete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups

BEGINNER TO INTERMEDIATE
Complete 4 rounds for 1 rep on pull and 5 on push
Pull Up Holds
hold the top of the pull up in retraction for 10s
Push Ups

CONDITIONING & COOL DOWN:
Advanced - complete in 15 min: Every 5 ring dips, complete 1 muscle up

Beginner to intermediate - complete in 15 min: Every 5 box dips, complete 3 muscle up transfers from ring row

Rookie: Complete in 15 min: 15s Front Support, 3 x Ring Rows

​THURSDAY BAS WARM UP: 10 MIN
wrist flexion raises and fin push ups and dorsal push ups
Passive Hang
STRENGTH & POWER
Muscle-Ups
Max Reps of unbroken Muscle-Ups
Muscle Up Transfers
Ring Dips
CONDITIONING & COOL DOWN:
Ring Routine 1
Muscle Ups x 2 
Fwd Rolls x 2 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
L Sit x 5s 
Inv Hang x 5s 
Back Lever x 5s 
Front Lever x 5s
Cuban Rotations
can be done with dumbbells, stick, barbells

morning session will be handbalancing with Dave, afternoon, handbalancing and sas with Juan and evening kb with Leanne! 
​have fun monkeys!

PHASE 1: OLY
COMPLETE FOR TIME: 15min cut off
SOTS Press
Press the bar from front or back rack while squatting
1 X 100 @ Stick

STRENGTH:
Hang Snatch
1 RM Hang Snatch
1 X 5 @ 50%
1 X 5 @ 60%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 70%

Push Jerk
go from behind the neck
1 X 3 @ 50%
1 X 3 @ 60%
1 X 3 @ 70%
1 X 3 @ 80%
1 X 3 @ 80%

Back Squat
1 RM Back Squat
1 X 5 @ 50%
1 X 5 @ 60%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%

CONDITIONING: 10MIN
Deadlift
1 RM Deadlift
1 X 50 @ 70/50kg
the deadlift must be at at least 60% of your max. if it is below 70kg then perform at the lower weight

PHASE 1: SASWARM UPComplete 3 rounds of:
15s Passive Hang
10 reps on active passive hangs
10s on retracted hang

STRENGTH AND FLEXIBILITYComplete 4 rounds of 15-20s
Planche
Front Lever
Tuck, flare, straddle or straight

CONDITIONING & COOL DOWN:'Grip Killer'
Complete 5 rounds for time: 
Farmers Carry x 100m @24/16kg
Monkey bar traverse
advanced @ 16m (black bars up and down) beg and int @ 8m (green bars up and down)
if you cannot traverse for whatever reason, perform a 30s passive active hang set 

PHASE: 1/2016 BAS THURS WARM UP
Complete the following for as many rounds as possible in 10 min

Bent Arm Push Up Hold x 10-15s Hold
Scap Push Ups - complete 10 reps with a 10s hold on the last rep
Bent Arm L Sit Hang - complete 10-15s holds

ADVANCEDComplete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups
Protracted Push Ups

BEGINNER TO INTERMEDIATEComplete 4 rounds for 1 rep on pull and 5 on push
Pull Up Holds - hold the top of the pull up in retraction for 10s
Push Ups

CONDITIONING & COOL DOWN:Advanced - complete in 15 min: Every 5 ring dips, complete 1 muscle up

Beginner to intermediate - complete in 15 min: Every 5 box dips, complete 3 muscle up transfers from ring row

Rookie: Complete in 15 min: 15s Front Support, 3 x Ring Rows