Prep Work (6 Minutes)
A.
All movements x 30 seconds per side
Warm Up (10 Minutes)
A.
Complete this entire warm up with nasal breathing only. If you begin breathing through your mouth, you are going to fast.
Two Sets Of:
- Row x 15/8 Calories
- Row x 12/6 Calories
- Row x 8/4 Calories
Step Up Weight:
Men – 35/30/25
Women – 25/20/15 lbs
Gymnastics Pushing Strength (15 Minutes)
A.
Begin a running clock and complete:
Every 75 seconds x 4 sets
- 15 x Ball Push Up OR 15 sec each : Hand Plank On Ball + Bottom Push Up Hold
When the clock hits 6:00 complete:
5 EMOM
- 5 x Pause Dip*/ Banded Pause Dip*/ 20 Banded Tricep Pushdown
*Pause in the bottom of your dip for 5 seconds
When the clock hits 11:00 complete:
Every 45 seconds x 4 sets
- 25 second x Ring or Bar Support Hold/ Bottom Push Up Hold
Increased duration here by 10 seconds. Next week we will drop the time back down but add weight.
Strength + Conditioning (16 Minutes)
C.
Four Rounds For Time:
- 5 x Hang Squat Snatch OR Hang Squat Clean
- 10 x Bar Facing Burpee
Rest until the clock hits 6:00 then complete:
Four Rounds For Time:
- 10 x Power Clean OR Front Squat OR Deadlift
- 10 x Butterfly Chest To Bar Pull Up OR Kipping Pull Up OR Strict Pull Up
Rest until the clock hits 12:00 then complete:
Four Rounds For Time:
Barbell Weight:
Men – 135/115/95
Women – 95/75/55 lbs
Extra Credit (10 Minutes)
Take 10 Minutes to:
- Build to 6 rep max Push Press
Recovery ( 6 Minutes)
A.
All movements x 30 seconds per side
- Trap
- PVC Lat
Stretching ( 5-15 Minutes)
A.
Each stretch the duration is per side
