Monday
Gymnastics Warm Up
5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

Strength
A) Single Arm Romanian Deadlift 3 x 8
-Hip Flexor Stretch (30 Seconds)-
B) Single Arm Overhead Press 3 x 8
-Crossover Stretch (30 Seconds)-

Conditioning

10 rounds for time of:

7 Abmat Sit Ups
7 Dumbbell Thrusters

(15 minute cap.)

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Hollow Hold

Strength
1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning
EMOM as long as possible (10 Minute Cap)
3 Ring Rows
5 Kettlebell Swings
7 Burpees

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

A) Single Arm, Single Leg Deadlift 3 x 8
-Pigeon Stretch (30 Seconds)-
B) One Armed Bench Press
-Tactical Frog (30 Seconds)-

5 rounds of:

1:00 Wall Balls 20/14#
0:30 Box Steps
0:30 Rest

Friday
Gymnastics Warm Up
8 minutes, alternating:
Strict Toes to Bar
Wall Walks

5X2 Tempo High Bar Back Squat – rest 120 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

3 x 400m Run, rest 2 minutes between efforts. Aim to have the last run the fastest.

Saturday
14.3 – T.B.A.