Gymnastics Every 2 mins for 5 rounds Level 1 3 kipping muscle ups 6 strict pull ups 9 ring dips Level 2 6 ring pull ups 6 eccentric dip loads Level 3 9 ring rows 9 push ups Rest 3 mins EMOM 5 mins Level 1 30 pistols Level 2 # pistols Level 3 # […]
5 sets 1 strict press 1 min weighted bridge 15/10 30 sec eccentric pull ups Rest 1 min between sets WOD Every 2 mins for 7 rounds 1 gate run 5 touch n go snatches 70/40 10 lateral burpees
Front Squats 3RM from 2 weeks ago, go to 90% and complete 3 x 5 2 x 3 WOD 12 min AMRAP 1 bear complex (1 power clean, 1 front squat, 1 push press, 1 back squat, 1 behind neck push press) 10 pull ups 15 push ups
Back Squats 4 x 9 at 70% of 1RM WOD 9 min AMRAP 15 thrusters 50 15 toes to bar 30 double unders Straight into Max gate runs in 6 mins
Gymnastics 5 sets Level 1 # strict muscle ups + 3 – 5 muscle ups + 7 strict ring dips Level 2 # muscle ups + 5 dips Level 3 10 ring rows + 10 ring dips Level 4 10 ring rows + 10 push ups Conditioning 6 rounds 90 sec on, 30 sec off […]
Strength Complexes 5 sets – 12 deadlifts – 10 strict press – 8 overhead squats WOD 6 rounds for time 5 snatches 60/40 10 lateral burpees *Round 1 & 4 – power snatches, round 2 & 5 – hang power snatch from knee, round 3 & 6 – full snatch
EMOM 16 mins Odd – 5 touch and go power clean and push press Even – 15 step down box jumps WOD 3 rounds for time 20 strict pull ups 100 double unders 1 min bridge
a.1) 5 min EMOM 7 front squats Rest 1 min – add weight a.2) 5 min EMOM 5 front squats b) 7 min EMOM # strict HSPUs c) 10 min EMOM 1:1 gate sprints with a partner
1RM Back Squat WOD 20 min time cap 100 double unders 50 front rack lunges 70/45 40 chest to bar pull ups 30 burpee over bar 20 HSPU 10 snatch 70/45 100 double unders
Gymnastic Strength Training 5 sets 10 ring dips (1 sec pause at the top and at the bottom) 10 ring row WOD 3 rounds 1 min intervals – Deadballs – HR push ups – Box jump overs – Rowing 1 min rest