Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Deadlift
2 x max rep GHDSU
10 min AMRAP of:
5 Deadlifts @ 185/125
10 Sit-ups
5 Wallballs 20/14
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Thruster
2 max rep attempts pull-ups
4 Total Sets
3 RFT
5 Pull-ups
10 Push-ups
5 Thrusters 75/55
Rest 2 minutes
2 Minute time cap on the first 3 sets.
ONLY the last set will be for full time. That is the time you will record.
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Clean & Jerk
2 x max rep T2B
For Time:
25 Air Squats
5 Clean & Jerks 155/105
20 Air Squats
4 Clean & Jerks
15 Air Squats
3 Clean & Jerks
10 Air Squats
2 Clean & Jerks
5 Air Squats
1 Clean & Jerk
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
All skill work completed during gymnastics practice
Open Gymnastics Practice
Work on any gymnasitcs skills that you want to improve. Have coaches teach you new skills or work on perfecting skills you already have.
3 minutes max reps at each station
Station 1:
150 m Row
7 Thrusters 65/45
Station 2:
Max reps Wallball 20/14
Station 3:
20 Double unders
5 Burpees
Station 4:
50 meter run
5 HSPU
Max effort for 3 minutes at each station.
Rest 1 minute between stations.
Coaches will choose starting order.
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
All skill work completed during gymnastics practice
Open Gymnastics Practice
Work on any gymnasitcs skills that you want to improve. Have coaches teach you new skills or work on perfecting skills you already have.
3 minutes max reps at each station
Station 1:
150 m Row
7 Thrusters 65/45
Station 2:
Max reps Wallball 20/14
Station 3:
20 Double unders
5 Burpees
Station 4:
100 foot run
5 HSPU
Max effort for 3 minutes at each station.
Rest 1 minute between stations.
Coaches will choose starting order.