Strength work up to a max set of 8 back squats timecap 18’ Metcon 4 rounds of 7 kettlebell sumo deadlift high pulls (24kg/16kg) kipping dips for max unbroken reps 7 kbsdhp ring rows for max unbroken reps rest 90’’ after each round scale…
Gymnastics hand stand walk practice timecap 5’ scale with hand stand hold practice Strength 10 rounds every 75’’ rotating through 8 dumbbell shoulder presses 5 clean pulls Metcon 4 rounds for time of 10 butterfly pull ups 20 alternating dumbbell lunges (22.5kg/15kg) 30 double…
Gymnastics double under practice timecap 5’ Strength 10 rounds every 75’’ rotating through 8 back squats 8 butterfly chest to bar pull ups pull ups: aim for big sets, perform as many reps as you can of the most difficult movement, then reduce the…
Gymnastics hand stand hold practice timecap 5’ Weightlifting EMOM10’ 1 squat clean start with 20kg, increase weight by 10/5kg every rep, scale with 5kg/3kg decrease weight by 2 steps after failure (e.g. from 70kg to 50kg) Metcon partner workout, split reps anyhow you like,…
Gymnastics toes to bar practice timecap 5’ scale with knees to elbow practice Strength 5 rounds of 5 snatch pulls https://www.youtube.com/watch?v=_IdYjwdwNeY 8 weighted ring dips 10 toes to bar timecap 3:30 each round scale toes to bar with knees to elbow Metcon 3 rounds…
Gymnastics butterfly pull up practice timecap 5’ scale with kipping pull up practice Strength 5 rounds of 8 bench presses 4211 6 dumbbell power snatches each arm, focus on fast hip extension 5 l-sit chin ups timecap 20′ scale l-sit pull ups with regular…
Weightlifting 15 rounds every 45’’ of 1 power clean and split jerk Strength 3×8 back squats, rest exactly 2:30 between sets Metcon 400 meter run 10 push ups and 10 ball slams after every 100 meters
Strength 15 rounds every 75’’ rotating through 8 dumbbell shoulder presses 8 strict chest to bar pull ups 20’’ hollow hold scale strict chest to bar pull ups with kipping, negative or self supported pull ups Metcon AMRAP6’ 5 kettlebell goblet squats (24kg/16kg) 5…
Strength 8 reps every 75’’ rotating between back squats weighted p-bar dips ring rows Gymnastics toes to bar practice timecap 5’ Metcon 10 rounds for time of 4 toes to bar 8 single dumbbell deadlifts (50kg/35kg) https://www.youtube.com/watch?v=vr8yOR_YwXg 24 double unders timecap 10:30 scale 24…
