Monday
Gymnastics Prep Progression
*Complete in Order, If You Are Unable To Do
a Skill At Any Point, Start Back at The Top*
AMRAP 10:00
10 Breath Hollow Hold
10 Scap Pull-Ups
10 Hollow Rocks
10 Hanging Lateral Swings
10 Hanging Knee Raise
10s Single Arm Hang / side
10 Alternating Toes-to-Rings
10s Inverted Hang on Rings
5 Single Arm Scap Pull-Up; Hand-Supported / side
5 Low Ring Skin-the-Cat
5 Tucked Front Lever Lifts
5 Bar Pull Overs
5 Ring Muscle-Ups
4 Sets: (0:45 On, 1:15 Off)
1 Tough, Repeatable Set of Strict Pull-Ups
Max Toes-to-Bar
+
4 Sets: (0:45 On, 1:15 Off)
1 Tough, Repeatable Set of V-Ups
Max Distance Burpee Broad Jump
+
“Carolina Reaper”
4 Sets: (1:00 On, 1:00 Off)
7 Burpee Box Jump Up 24/20″
Max Pull-Ups
*Rx+ 30/24″
Tuesday
AMRAP 6:00
6-8 Hamstring Curls; Using Rower
15s Squatting Ankle Mobility
6/6 Adductor Glides; Using Rower
15s Squatting Groin Stretch
+
[0:00-6:00]
Front Squat; 3 x 3
*74%-82%-AHAP
…
[7:00 & 10:00]
Back Squat; 2 x 8-10; 65-70%
*complete each set AFAP
+
“Dramatic Society”
For Time (22:00 Cap)
1500/1300m Row
…
5 Rounds
150m Run
9 Hang Power Clean** 135/95lb
…
1.5/1.3mi AirBike
*half the group bikes first
**scale for unbroken every rd
Wednesday
QOD: If you could adquire one physical skill (motor learning), what would it be?
Every 2:00 x 4 Sets:
6-8 Zercher Good Morning
8-10 Floating RDLs
*share two bars with a partner
+
[15:00 Clock]
Choice Skill Practice
*unexhaustive options:
-tumbling (see options)
–deck squats, pistol squats
-jump rope: crossovers, doubles, triples
–muscle-up drills, pegboards, rope climbs
–handstand holds, handstand walking
+
“cbum”
AMRAP 12:00 @ Quality-Focused Pace
12 Farmer’s Carry (2x25ft) 50/35’s
15/12 Burpee Pull-Up
12 Bench Press; 65-70%
15/12 Feet-Elevated Ring Row*
*rings 40″, feet 20″
15/12 Strict Ring Dip*
*scale to banded parallel dip
Thursday
4 Sets: (45s On, 15s Off)
1) Medball Kang Squat
2) Seated External Rotations; split
+
4 Sets: (45s On, 15s Off)
1) Russian KB Swings; light-moderate
2) Yielding Isometric Lunge; split
+
Every 2:00 x 6 Sets:
*sets 1-4: 15s/15s Back Rack Lunge Overcoming Isometric
*set 5-6: 60s Max Switch Lunge Jumps
+
“Kettlebell Juggling”
AMRAP 10:00
<alternate arms each rd>
5 Single Arm KB Russian Swing
5 Single KB Hang to Overhead
50ft KB Overhead Carry
*Scaled: 26/18lb
*Intermediate 35/26lb
*Rx 53/35lb
*Rx+ 70/53lb
Friday
QOD: Pe-con or Pe-can?
AMRAP 10:00 @ Warm-Up Pace
30 Single Unders
5 Wall Ball
3 Shuttle Run (2x50ft=1)
5 Ring Swings
50ft Sandbag Carry
10 Banded Lat Rows
*pick loads lighter than wko wt
+
“Drag, Cough”
36 Sets: (30 On, 30 Off)
1) Crossover Single Under
2) Wall Ball 30/20lb, 10/9ft
3) Shuttle Box Jump Over 30/24″
4) Toes-to-Rings (or) Alt Toes-to-Bar
5) Drag Sled Face Pulls 90/45lb
6) Sandbag Bearhug Carry 150/125lb
*start smooth & ramp effort by round if desired
Saturday
[16:00 Clock]
Unfatigued Inversion Skill Practice
*At 0,4,8,12,16:00 complete:
3 Deadstop Deadlifts; start mod-heavy, end heavy
+
“Run Walk Intervals”
4 Sets: (2:30 On, 1:00 Off)
-400m Run
-Max Wall Walk / Handstand Walk*
*50ft lengths
*place cone every 10ft
*minimal 10ft distance to count towards score
+
4 Rounds @ Cruise Pace
-400m Run
-20 GHD
-20 Calorie Row
-20 DB Snatch 50/35lb
-20 Burpee over DB
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.