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

7 rounds for time of:

15 Wall Balls 20/14lbs
10 Burpees

(20 minute cap.)

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

Strength

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

*Add approximately 5-10# to last week’s number, but do not go heavy enough to fail.

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

Conditioning

3 rounds of:

14 Double Kettlebell Swings
14 Ring Rows

Rest 1 minute between rounds

(15 minute cap.)

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)-

Conditioning
EMOM ALAP 10
5 Dumbbell Push Presses
7 Abmat Sit Ups
21 Single Unders

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

Strength
5X3 Tempo High Bar Back Squat – rest 60 sec.

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

Conditioning

3 x 400m Run, rest 90 seconds between efforts. Aim to have the last run the fastest.

Saturday
14.3 – TBA