Gymnastics

A) EMOM 10:

1) 1 Legless RC
2) 45s Easy Row

B) EMOM 10:

1) 5-10 bMU
2) 45s Easy Ski

Gymnastic Metcon

AMRAP 20:

• 10 Cal Row
• 10 T2B
• 10 WB

*Add 10 reps to each movement every round. For example 2nd round is 20,20,20.

Gymnastic Strength

A) 3 Supersets:

• 10-15 Inverted Ring Row (1s pause on top)
• 15-20 Ring Push Up *Rest 2min between rounds

B) 3 Supersets:

• 1 Set of banded Pull Up
• 10 Bar Dips *Rest 2 min between rounds

Building

4 Rounds For Quality:

• 10-15 DB Tricep roll backs
• 10/10 Standing DB Bicep Curl

Training day 1

1) 5x5 reps strict hanging knee raises
-Focus on bringing the knees above the hips.
-Return the feet below the body in a controlled

2) 3x20 reps AbMat sit-ups
-Butterfly the feet together.
-Focus on performing strict reps with minimal involvement from the arms.

3) 4x8 reps kip swings
-Focus on performing the movement by opening and closing the shoulders, not the legs. The legs are just along for the ride.

4) 100 banded pull-aparts
- Use a thin band

3x5 SHSPU

Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM
AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets.

*split jerk the other side each time

2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

EMOM 10
ODD Minutes: 5-8 x Strict HSPU
EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows

(Legs, shoulders, and core on fire!)

For Time (Cap: 25 Minutes)

5 Rounds:
• 15/12 Cal Assault Bike (Push but don’t redline!)
• 12 Dumbbell Thrusters (10/8 kg each hand) (Legs & shoulders burning!)
• 12 Push-Ups (Chest to floor, full lockout!)
• 15 Sit-Ups (Controlled core work!)

🔥 Goal: Keep consistent pacing—don’t burn out on the bike early. Try to go unbroken on thrusters as long as possible!

Pull ups workout

Snatch

A) Build Up to days 1 Rep Max (drop and go)

B) Back off sets E90SEC X9

1-3: 1 Squat Snatch @90% From days 1RM
4-6: 2 Squat Snatch @80% From days 1RM
7-9: 3 Squat Snatch @70% From days 1RM

Front Squat

E3MOM X6:

Set 1-2: 5 Reps @70% From 1RM
3-4: 3 Reps @80-85%
4-6: 1 Rep @90-95%

Gymnastic + Lifting EMOM

EMOM 10:

1: 4-6 Wall Facing Hspu + AMRAP: Power Snatch @43kg
2: Rest

-Rest 5min-

EMOM 10:

1: 6-8 Strict Hspu + AMRAP: Hang Power Snatch @43kg
2: Rest

Accessory

4 Rounds For Quality:

• 10-15 Lu Raise
• 20-30s Chin Over Bar Hold
• 10/10 One Arm Banded Pull Apart

Clean and jerk waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave 1: 3 @ 68%, 2 @ 73%, 1 @ 78%
Wave 2: 3 @ 73%, 2 @ 78%, 1 @ 83%
Wave 3: 3 @ 78%, 2 @ 83%, 1 @ 88%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set