Week 1 of 4: Friday
Prep
As part of your warm-up:
1. 40 Reps of Your Weakest Gymnastics Movement:
Chest-to-Bar Pull-ups
Handstand Push-ups
or
Toes-to-Bar
2. 3 Sets of 8 Hip Thrusters at Moderate Weight.
Focus on hip speed on the way up.
3. Accumulate 1.5 Minutes of L-sit Hold
Front Squat
Strength
12 Minute EMOM
Front Squat
2 Reps
6 Rounds @ 50%*
6 Rounds @ 55%*
*% Based Off Monday’s 2-rep Max
Focus on Speed/Explosiveness on the way up. Fast but controlled on the way down.
Strength
2 Clean Pulls
@90, 95, 100, 105%
Conditioning
10 Minute AMRAP
6 Deadlifts (225/155)
30 Double-unders
8 Dumbbell Shoulder-to-Overhead (50/35)*
30 Double-unders
10 Calorie Bike
30 Double-unders
*Use one dumbbell
Conditioning
5 Minute AMRAP
Bar Facing Over-the-Bar Burpees
-Rest 2 Minute-
4 Minute AMRAP
Bar Facing Over-the-Bar
-Rest 1.5 Minutes-
3 Minute AMRAP
Bar Facing Over-the-Bar
