Monday
Gymnastics Warm Up
8 minutes, alternating:
Pull Ups
Wall Walks

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

3 rounds for time of:

60 Single Unders
6 Ring Rows
12 Kettlebell Swings (Heavy)

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted/Strict Chin Ups
Hollow Holds

Strength

20 mins to establish a 1RM High Bar Back Squat

Notes: Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 100Kg, walk out with approximately 110Kg. After your “Walkout:, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning
EMOM as long as possible (stop at 12)
3 Push Ups
5 Sit Ups
7 Box Steps

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

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

Conditioning

5 rounds of:
10 Wall Balls
15 Burpees

Rest 90 secs between rounds

Friday
Gymnastics Warm Up
8 minutes, alternating:
Right Side Plank (30 seconds)
Left Side Plank (30 seconds)

Strength
15 Minutes to establish a 5RM Front Squat

Conditioning
5 x 200m Run, rest 60 seconds between efforts. Aim to have the last round the fastest.

Saturday
14.2 – TBA