5min at a time

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. MOVEMENT PREP
3 Rounds, for Quality
10s Ring Row Hold (at chest)
10s Ring Dip Hold
10s Ring Support Hold
10 Hollow Rocks
10 Arch Rocks
Then… 2 sets of 3 low ring strict RMU
then 2 sets of 5 ring swings, 4 low ring transitions, 3 ring dips

B. Cluster Ring Muscle Ups
4 Giant Sets
2.3.2.1
(increase across if easy last week, otherwise add 1 rep to each giant set)
*rest 10s between mini sets. Rest as needed b/w giant setsorB. 20 Burpee Ring Muscle Ups for time

C. 5 Rounds, for Quality
4 Strict Matador Dips (AHAP)
4 Strict C2B Pull-ups (AHAP)

E2M20M
Row 1km/800m for time
Rest 2min
Row 750/600m for time
Rest 2min
Row 500/400m for time
Rest 2min
Row 250/200m for time

 

MetCon

Class

E2M10M
6 DBL DB/KB Split Squat (each)
3 Goblet Speed Squats

5min AMRAP
15 KBS 53/35
30 Alternating Lunges
15 Burpee Box Jump Overs 24/20

Rest 5min

5min AMRAP
15 KBS 53/35
30 Alt Step Ups 24/20
15 Burpees