Gymnastics Practice
1 Min of each:
-Kick up to handstand
-Wall facing handstand
-Freestanding handstand hold practice against the wall
A1) Bench Press – build to 6RM then decrease weight by 10% and perform giant set for 25 reps
A2) DB bent over high row 3×8-12
3 Sets Each:
-5 forward + reverse lunge/leg
-10 DB Muscle Snatch
-10-20 Sandbag Calf Raises
-I go, you go
1 Round:
-30 sec Goblet Split Squat ISO/side
-10 Box Step Downs/side
-Band Shoulder complex
-Side plank w/ rotation x 10/side
3 Rounds:
A1) 3 Approach Jumps
A2) 3 Med Ball Shot put to floor/side
Back Squat
-build to 6RM then decrease weight by 10% & perform Giant Set for 25 Reps
3 sets each:
-5-15 Strict Pull ups
-8-12 DB Strict Press
-10 Gliding leg curls
-I go, you go
Partner Workout
20 Min AMRAP
P1) Sustainable Pace on Machine
P2) One Round:
-3 Hang Power Clean
-3 Burpee Box Jumps
-3 Muscle Ups/Pull Ups
When P2 Finishes their Round, switch
1 Round:
-30 Sec Close Grip Bar Hang
-20 Sprinter Walking Lunge
-10 Half Kneeling Bottoms Up KB Press/arm
-30 Sec Hollow Hold
5 Sets:
30. Ft. Heavy Sled Push March
A1) Chin up 3x Max @30×3
A2) DB 1 arm Press 3×8/arm
3 Sets each:
-8 Goblet Split Squats/leg
-10-20 Band Hammer CUrl
-10-20 Band Triceps Extension
-I go, You go
1 Round:
-30 Sec Cossack Iso/Side
-20-30 Sec Top & Bottom of Dip Hold
-10 Single Leg RDL/B-Stance RDL/Leg
-10 Windmill/Side
DB Squat Jumps 3×3
Single Leg DB RDL 3×10/leg
3 Sets Each:
-5-15 Dips/Push Ups
-20 Alternating Chest Supported Rows
-30 Sec Wall Sit ISO at 90 Degrees
-I go, You go
Dynamic Warm Up
Partner Workout:
20 Min AMRAP:
-5 Burpee Pull Ups
-15/12 Cals on Machine or 200m Run
-10 Wall Balls
-15/12 Cals on Machine or 200m Run
-15 Russian Kettlebell Swings
-I go, You go
9 Min EMOM:
1) 5-10 Strict Toe to Bar
2) 20-40 Sec handstand Hold
3) 20-50 Double Unders
A1) Pause DB Bench Press 3×8
A2) Pause High Ring Row 3×10
3 Sets Each:
-10 DB Box Step Downs/leg
-10 DB Muscle Snatch
-10-20 Band Pull Aparts
-I go, You go
1 Round:
-30 Sec Goblet Split Squat ISO/side
-10 Box Step downs/side
-Band Shoulder Complex
-Side Plank w/ rotation X 10/side
3 Rounds:
A1) 3 Approach Jumps
A2) 3 Med Ball Shot put to floor/side
Pause Front Squats 3X5
3 Sets Each:
-10-15 DB Pull Over
-10-15 Feet Elevated Push Up
-10-20 Band Seated Leg Curl
-I go, you go
Partner Workout
20 Minute AMRAP:
-200m Run
-3 Clean & Jerks
-40 Double Unders
-5 Muscle Ups
I go, You go
1 Round:
-30 Sec Close Grip Bar hang
-20 Sprinter Walking Lunge
—10 Half Kneeling Bottoms Up KB Press/arm
-30 Sec Hollow Hold
5 Sets:
Sled Push Sprint
A1) Weighted Chin Up 3×3
1xAMRAP w/ Body Weight or Drop Set
A2) Strict Press 3×3
1xAMRAP @80% working sets
3 Sets Each:
-8-12 DB Reverse lunges/leg
-20 Seated alternating DB Hammer Curl
