Gymnastic Strength
Warm up
8 mins easy constant Run ( approx. 1200 m row or 40 laps)
then, 2 rounds of
5 EB Slow Back Squat
20 Mountain climber
Back Squat
3-3-3-3-3-3
*All at 80% of 1 Rep Max
Giant sets
4 Sets of
8 Dumbell External rotation
30 sec Supinated Grip Bar Hang
8 DB Front Rack Cossack Squat
Cooling down (optional)
8 mins easy constant Run ( approx. 1200 m row or 40 laps)
METCON
Warm up
2 mins of single unders
Then 2 rounds of
2 Slow Pull up w/ pause at top
4 EB Back Rack Lunges
4 EB Front Rack Lunges
4 EB OH Lunges
8 Kipping
Skill
Practice kipping/butterfly chest to bar pull up (work for 15-20 mins)
-or practice kipping/butterfly pull up or pull up progression
Conditioning
For time [Adv | Int | Basic]
90 Double Unders | 180 singles | 90 Jumping jack
30 Back Rack Lunges 40/25 kg | 30/15 kg | 20/8 kg (pink bar)
60 Double Unders | 120 singles | 60 Jumping jack
20 Front rack lunges 40/25 kg | 30/15 kg | 20/8 kg (pink bar)
30 Double Unders | 60 singles | 30 Jumping jack
10 Overhead Lunges 40/25 kg | 30/15 kg | 20/8 kg (pink bar)
Cap time 14 mins