GYMNASTIC CONDITIONING

7min EMOM: 5-12 TTB

Pick a rep scheme you can do unbroken TTB all rounds. Final sets RPE 4-5

STRENGTH

5 rounds, rest as needed between:

1) 5 Back Squat
2) 5+5 DB/KB Single Arm Row, Tempo 5010 (5sec down)
3) 5+5 Standing DB Single Arm Press, Tempo 5010 (5sec down)

RPE 4 (2-4 reps in the tank)

Warm up(0:00-10:00)
200m run
then
:30 sec knuckle drags per side
:30 sec row-slow

:30 sec walkouts
:30 sec row-mod

:30 sec active spiderman
:30 sec row-fast

Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Pigeon pose-1:00 min per
Wrist stretch-1:00 min
Front rack stretch-1:00 min

Skills/Teach(15:00-25:00)
Pull up-
Long hollow body
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull-ups
3 pull ups/c2b

Clean and jerk
Chest up, hamstrings loaded
Elbows high, pull under bar landing in power position.
Prep:
5 clean and jerk w/bar

*10 minutes to work up to workout weight

Metcon(20)
“Liquid Cocaine”

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

Opt(12)
5-4-3-2-1 hang clean climbing
4x2 ring/bar mu or gym 🐐
Tabata row
5x100m hill sprint

Finisher
30 t raise
15 side plank pt
100 flutters
1 min quad per

CONDITIONING

Row 1000m
25 Thruster 40/30kg
15 C2B

RPE 4-5

Target: Thrusters and C2B unbroken

Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squats

Banded walk(down and back)

Mobility(10:00-15:00)
Pigeon pose-1:00 min
Calf stretch-1:00 min per

Skill/Teach(15:00-25:00)
Pace the runs
Efficient range of motion on all movements
Run through 3 reps of each movement with perfect and efficient form!!

Metcon(35)
“Marathon Monday”(25:00-60:00)

Amrap 35 or 2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts (75/55)

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps (24/20)

Opt(12)
3x3 bk or box squat
3x5 back and hip extensions
3x6 curls and dips

Finisher
30 w raise
1 min couch stretch per side
60 rtw

5 parts today

1) Max Broad Jump x 3 Attempts

2) Max Burpees in 2 Minutes

3) Max Air Squats in 2 Minutes

4) Max Push-ups in 2 Minutes

5) AMRAP 8 with a partner of:
5 Calorie Bike/Row/Ski
5 Power Snatch @42.5/30kg
5 Overhead Squat @ 42.5/30kg
*1 Athlete Completes a full round at a time.

For time:
25 Walking Lunges
20 Pull-Ups
50 Box Jumps 60/50 cm
20 DU
25 Ring Dips
20 K2E
30 KB Swings 32/24 kg
30 Sit-Ups
20 Dumbbell Hang Squat Cleans 16/12 kg
25 Back Extensions
30 Wall Balls 9/6 kg
3 Rope Climbs 15ft (4,6m)

Turkish Get UP complex

5x 1/1
- do one shoulder press in each position
- add weight each set if form is good

Tempaus 2@70%, 1@75%, 1@80%, 3@85%

Rive +työntö 1+1@70%, 1+1@75% 1+1@80%

Työntöveto 2@90%, 2x2@95%

Takakyykky 3@70%, 2@80%, 2x2@85%

Clean Pull + Squat Clean. Every 60-90sec

Set 1-3@76-80%
Set 4-6@80-84%
Set 7-9@84-88%