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
21-15-9
Bar Hop Burpees
Dumbbell Thrusters

*If space permits, perform bar facing burpees.

(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 2:00 (before #2)

*Add approximately 2.5Kg-5Kg to last week’s number. Push this week to as close to maximal as possible.

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

Conditioning
15-12-9 of:
Double Kettlebell Swings (heavy)
Dumbbell Push Presses (heavy)

For time, 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 12
8 Wall Balls
12 Box Steps

Friday
Gymnastics Warm Up
8 minutes, alternating:
Strict Chin Ups
Wall Walks

Strength
5X4 Tempo High Bar Back Squat @ 75% – rest 60 sec.

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

Conditioning
3 x 400m Runs
Rest 1 minute between efforts. Aim to have the last one the fastest.

Saturday
14.5 – TBA (Last Open workout of 2014!)