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 and above athletes.
STRENGTH
Monday
Ring Rows 3×12
Double KB Box Step Ups 3×8 each leg, front rack hold
Wednesday
Depth Jumps 6×2
HSPU 3×10 Strict
Friday
Wide grip weighted Pull Ups 3×8 (wider than standard grip)
GHD Sit Ups 3×15
GYMNASTICS (Muscle-Ups)
Monday
Ring Rows 3×12
Tabata Kipping on Rings, every 2nd kip pull hips to rings
Wednesday
Ring Dips, with 2 second pause in bottom postition 6×3
Depth Jumps 6×2
Friday
Jumping Ring Transitions 6×3
Weighted Chest to Bar Pull Ups 5×5 (get chest to bar even if it means no weight)