Mon
A. Warm Up
2 rounds
1 length bear crawl
6 spiderman lunges
into
Hip Flow
B. Strength
B1. Back Squat @30X1 - 4x 3 ;
Rest 2-3 min before B2.
C. Conditioning
3min on/ 1min off x 4-5 @ 80% aerobic
Gymnastics Elements-T1
5 pull ups
10 OH alternating reverse lunges with plate
15 airsquats
T2+
2-3 Ring Muscle Ups
10 OH alternating reverse lunges with plate
15 airsquats
Tue
A. Warm Up
2 rounds
5 air squats
10 lunges forward
10 lunges back
into
FULL Thoracic Flow - https://www.youtube.com/watch?v=aWjZRqLXMR0
B. GST (Gymnastics Strength Training)
B1. Push Press @ 10X1 3x3, 2x2 rest 60 sec before B2
Notes:
B2. Ring Support Hold - 3 x 10- 40 sec ; Rest 90 sec before B1.
{ Elements-Base = keep feet on ground if can’t do unsupported}
{ Totem 1 = rx }
{ Totem 2+ = rx }
Notes: Elbows in thumbs out.
C. Conditioning
2min on/2min off AMRAP @ 80-85% Aerobic x 3-4
20 Thrusters @ 40kg/30kg
Max burpee over bar in time remaining
Wed
A. Warm Up
2 rounds
10 rotational ball slams
10 Lunges with ball overhead
10 sit ups with ball
into
FULL Thoracic Flow - https://www.youtube.com/watch?v=aWjZRqLXMR0
B. Strength
B1. Snatch balance 5x1 ; Go heavy if form allows it, Rest 60 sec into B2.
{ Elements: Use a dowel and plates under heels }
B2. DB cuban press 4 x 6-8 reps ; Rest 60 sec into B1.
Notes: Heavier than last week, use fractionals
C. Conditioning
3 min on / 1 min off x 5
Notes: start from where you left off.
Gymnastics T2+
6 CTB
12 T2B
18 KB swings @ 24/16kg
Gymnastics Elements-T1
10 T2B/K2E/V-snap
20 swings @ 24/16
Thu
A. Warm Up
Lunge Flow - https://www.youtube.com/watch?v=g_09icA11e4
Notes: Do flows 1-3 x per leg
B. Strength
B1. Pendlay Row @2011 - 4 x 5 ; Rest 30 sec into
B2. Skin the cat 4 x 2-4 reps ; rest 1 min into
C. Barbell Conditioning
On the 2 mins for 20 minutes
Elements - 3 Hang power clean into 3 push Jerks
Notes: Must pause in the power position for 2 seconds
Base-Totem 1 - 10 sets of 2 Full Clean and PUSH JERK
Notes: NO split jerks, done as 2 singles
Totem 2+ - Full Snatch 10 sets of 3
Notes: done as 3 singles, no more than 70%
Fri
A. Warm Up
2 rounds
4 Light Turkish Get Ups @ no more than 16kg
8 goblet squats
10 KB Swings
B. Leg Hypertrophy Circuit
B1. RDL @ 20X1 5 x 5 ; Rest 1 min into
B2. Banded hip flexor stretch 5 x 45 sec/side
Rest 2 min before starting back at B1.
C. Aerobic power
30/30 x 10 sets
Strength T1+ : use 110kg/70kg
Gymnastics T2+ : burpee bar MU
AMRAP - go from start each time
4 Burpee over bar / 1 burpee bar MU
Max deadlifts @ 85/55kg alternating each round with max DU
Notes: move fast, +/- 3 reps each round
Sat
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Gymnastics Skill Training
5 rounds
****Elements & Base****
1 min: 10 weighted sit ups
1 min: Mobility
1 min: 10 renegade rows
1 min: Mobility
****Totem 1****
1 min: 1-5 HSPU (if no HSPU do deficit eccentrics)
1 min: Mobility
1 min: 1-5 kipping CTB (no where close to failure)
1 min: Mobility
****Totem 2+****
1 min: 6-8 pistols /side
1 min: Mobility
1 min: deficit HSPU kipping
1 min: Mobility
C. Conditioning
In pairs one person working at a time
AMRAP 14 mins
50 over the box jumps
200m farmers walk (2 KB each)
200 DU’s or 400 single unders or "100DU’s and 200 singles”