Results For Category: "Skill"

STRENGTH

Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– This should be the same skill as last week to ensure we are making progress.

CONDITIONING

AMRAP 20 w. a partner:
50 Bar Facing Burpees
100 Double Unders
50 Power Snatch (95, 65)
– Goal: Have fun & work with someone. Barbell loading should be light. One person works – split evenly

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

STRENGTH 

Strict Chin ups: 5 x 5-6. Rest 90s-2:00
– BW or add weight
– Partner assisted
– Goal: 5 challenging sets of 5-6 reps.

CONDITIONING

For time:
21-15-9
Push Press (135, 95)
100-75-50
Double Unders
*2 Rope Climb after each round
– Goal: Slower/consistent effort – avoid excessive local fatigue.
-Push Press should be light/moderate – sets of 7-10.

12:00 Cap

STRENGTH 

Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push Press
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows

CONDITIONING 

3 RFT:
30/20 Push-ups
20 Pull-ups
10 Burpee Box Jumps (24, 20)
18:00 Time Cap

STRENGTH

Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows

CONDITIONING

“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

10:00 Time Cap

STRENGTH

1) Strict Pull-up: Accumulate Volume
– Rx+:(Band Resisted Pull-ups – 40 Reps)

Rest 60-90s between sets.
2) Rollback Triceps Extensions: 4 x 15. Rest 60s.

CONDITIONING

AMRAP 6:
9 Bent-over Barbell Rows (95, 65)
9 T2B

Proceed right into “extra credit”

Accessory:

Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each

STRENGTH 

1) Chin-up + Negative: 5 x 4 (5s). Rest 2:00
– 3 warm-up sets + 5 work sets
– 5 Second LOWERING
2) Review Metcon Movements + Warm-up

CONDITIONING

5 RFT:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jump w. step down (24, 20)
12:00 Time Cap

Accessory:

Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each

STRENGTH 

Gymnastics Skill – Week #2
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

CONDITIONING

For time:
1 Mile Run
Then,
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
20:00 Time Cap

Gymnastics Skill – Week #1
Choose 1 Movement to work on 5 minutes
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

CONDITIONING

AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (75, 55)
15 Overhead Squat (75, 55)

Rest 2:00

AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 55)

ACCESSORY WORK

1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.

For Time 20:00 Time Cap:

40 Muscle Ups
80 calorie Row
120 wall ball shots (20,14)

** Done in any order you like.

Scaled Version:
Sub Chin over bar Pull Ups