Sat
A. Warm Up
2 rounds
10 Burpee over partner and under bridge
20 partner wall balls
10 wall ball partner sit ups
B. Skill Work
5 rounds
Gymnastics Totem 2+
1 min: 5-10 HSPU
1 min rest
1 min: 5-10 Reverse grip T2B
1 min rest
Gymnastics BASE - totem 1
1 min: 10-15 sec top of ring hold into 10-15 sec bottom of ring hold
1 min rest
1 min: Max Top of pull up hold
1 min rest
Gymnastics Woking to BASE
5 rounds
1 min: 1-3 candlesticks
1 min rest
1 min: Chest to ring hold for 30 sec into 5 ring rows
1 min rest
C. Conditioning
In Pairs
8 min AMRAP
2 deadlifts @ 60/40kg
2 burpee over bar
round for round increasing reps by 2 each round e.g. 4 deadlift, 4 burpee, 6 then 6 etc.
rest 2 min
8 min AMRAP
10 wall balls
can only complete reps whilst partner is holding the bar at top of deadlift
increasing wall balls by 2 each round. Both athletes must complete the round of 10 before moving to 12 etc.
Oct 24
Fri
A. Warm Up
15 air squats
Hip Flow
15 air squats
Lunge Flow # 2 - https://www.youtube.com/watch?v=g_09icA11e4#t=45
15 air squats
B. Activation
1 min X band walk
1 min Pallof press 30/side
C. Strength
C1. In Pairs - use partners to hold back of ankles as the anchor
Natural GHR variation - https://www.youtube.com/watch?v=vBh01L9MlkY
4 sets of 5-15 reps
there is no totem specification for scale
if you cannot complete 5 reps scale to 20 arch rocks per set
rest 60 sec btw sets
D. Conditioning
10 min AMRAP
Rest 1:2 (Rest double the time it takes to do the work)
2 Front Squats @ 45/30 kg
3 Thrusters
4 Burpee over the bar
this work is to be done at 90-95% each round (taper intensity back slightly), coaches if the athlete blows out their work time to over 1 min give them additional 30 sec rest.