by Justin Quandt | Sep 14, 2014 | Advanced Program
STRENGTH Monday 3×12 Supine Ring Rows 5×5 Weighted Dips Wednesday 5x 0:30 Handstand Hold 3×12 GHD Sit Ups Friday 2-1-2-1-2-1 Depth Jumps 3x Max Plank Hold SKILL Monday Tabata Toes to Rings 5 x 0:30 Lying Arch Hold Wednesday... by Justin Quandt | Sep 7, 2014 | Advanced Program
STRENGTH Monday 8×2 Broad Jumps 4×5 Double KB Push Press Wednesday 4×8 KB Front Rack Lunges each leg 3×12 GHD Sit Ups Friday 5×5 Bent Over Rows 3×10 KB Swings (USSR) SKILL Monday Tabata Double Unders 8×2 Broad... by Justin Quandt | Aug 31, 2014 | Advanced Program
Today is the start of a deload week. We use this time to allow the body to recover from the previous training cycle and prepare for the next one. Any minor injuries, issues or pain points can be addressed and dealt with during this week. For the next 2... by Justin Quandt | Aug 24, 2014 | Advanced Program
STRENGTH Monday 6×3 Weighted Pull Up 6×2 Vertical Jumps Wednesday 4×8 Dbl KB Push Press 4×8 Dbl KB Step Ups Friday 6×3 Bench Press GHD Sit Ups 3×15 MUSCLE UPS Monday OTM10 – 1 Muscle Up Attempt 6×2 Weighted Pull Ups Wednesday... by Justin Quandt | Aug 19, 2014 | Advanced Program, recent
For those looking to increase their training volume, the Advanced Program provides additional work you can do on top of the regular class program during designated open gym hours. Pick from one of the two tracks (Strength or Gymnastics). Recommended for intermediate... by Justin Quandt | Aug 12, 2014 | Advanced Program
STRENGTH Monday Depth jumps 6×2 Barbell Lunges 3×8 each leg Wednesday Weighted Pull UPs 6×2 GHD Sit Ups 3×15 Friday Weighted Dips 6×2 KB swings 3×12 GYMNASTICS (MUSCLE-UP FOCUS) Monday Depth Jumps 6×2 Lying Ring Transitions 8×2...
