Monday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Plank Holds

Strength
A) Snatch Grip Romanian Deadlift 3 x 10
-Hip Flexor Stretch (30 Seconds)-
B) Snatch Grip Behind The Neck Press 3 x 8
-Kettlebell Crossover Stretch (30 Seconds)-

Conditioning
15 minute AMRAP of:

10 Wall Balls 20/14lbs
10 Burpees
5 Strict/Banded Pull Ups
20 Wall Balls 20/14lbs
10 Burpees
5 Strict/Banded Pull Ups
30 Wall Balls 20/14lbs
10 Burpees
5 Strict/Banded Pull Ups
40 Wall Ball…

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Hollow Holds

Strength
High Bar Back Squat: 4X8 (+2.5Kg from last week)

Conditioning

5 rounds of:

30 sec. Max Effort Kettlebell Swings
30 sec. Rest
30 sec. Max Effort Single Unders
30 sec. Rest
30 sec. Max Effort Ring Rows
30 sec. Rest

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Kettlebell Snatches
Weighted Chin Ups

Strength
A) Deadlift 3 x 5
-Pigeon Stretch (30 Seconds)-
B) Push Up/Dip/Weighted Dip 3 x 8
-Tactical Frog (30 Seconds)-

Conditioning

For time:

100 Single-unders
21 Kettlebell Swings 24/16Kg
21 Dumbbell Push Presses
100 Single-unders
15 KB Swings 24/16Kg
15 Dumbbell Push Presses
100 Single-unders
9 KB Swings 24/16Kg
9 Dumbbell Push Presses

(15 Minute Cap.)

Friday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Wall Walks

Strength
High Bar Back Squat:
1X8 (+2.5Kg from last time)
1X5 (+2.5Kg from last time)
2X2 (+2.5Kg from last time)­
rest 2:00

Conditioning
9 Minute Ladder:
3 Target Burpees
3 Abmat Sit Ups
6 Target Burpees
6 Abmat Sit Ups
9 Target Burpees
9 Abmat Sit Ups
12/12
15/15…

Saturday
Strength 1
10 Minutes to Establish a 5RM Push Press.

Strength 2
10 Minutes to Establish a 3RM Front Squat.

Conditioning
As Many Rounds As Possible in 12 Minutes of:
10 Box Steps
10 Dumbbell Push Presses
5 Strict Pull Ups