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Pushing Strength Superset: (20:00) A) 5×3 Back Squat (building) B) Strict HSPU **After every set of back squat, perform one smooth set of Strict HSPU between 5-8 reps METCON: (20:00) 5 Rounds: 60 Double Unders 20 Walking Lunge (10 each) 10 BB Strict Press (RX: 95/65) OPTIONAL ADDITIONAL WORK: A) 3 Rounds: 10 Single Arm […]

GYMNASTICS DEVELOPMENT (12:00 CLOCK) Perform 4 sets of the following as a superset: 1) 25′ – 50′ Handstand Walk (Athlete choice) (HS SCALE: A) 3 Wall Walks — B) Box Walk Arounds (8 steps right + 8 steps left) — C) 50′ Bear Walk — D) 100′ Double KB Overhead Carry) 2) 100′ Plate pinch

STRICT PULLING STRENGTH (25:00) — PERFORM Part 1, THEN MOVE ON TO Part 2 — 1) Choose 1 of the following: A) Find 1 RM weight strict pull up or Chin Up B) Find Max set (bodyweight) strict pull up or chin up C) 4×3-5 Strict Pull Up or Chin Up D) 4×8 Tough Ring

PUSHING STRENGTH (20:00) Alternate between the 2 movements (3 sets of each) A) 4-6 Bulgarian Split Squat EACH LEG B) 4-6 Weighted Dips Every 3:00 x 5 18/15 Cal Bike 30 Double Unders 2 Snatch (Building) (Power or Squat) SCORE = Snatch Weight OPTIONAL ADDITIONAL WORK: A) Snatch Balance OR Overhead Squat 3x 4-6 B)

STRICT PULLING: (10:00) 3×3-5 Strict Chin Up or Pull Up Every 1:30 x 5: (7:30) (15:00 Clock) 5x 2 Clean + 1 Jerk (perform 2 cleans, then do 1 jerk) *Athletes should build — Not Touch and Go Straight into… at the 7:30 Mark Deadlift — every 2:30 x 3 (7:30) 5 Reps, building to

Aerobic Base Development: (40:00) 2 Rounds: 1200 M Run 45/36 Cal Bike 400 M Run. 100 Single Unders Coach Led Mobility (10:00) 1:00 T-Spine Foam Roll (IF NOT ENOUGH — HAVE ATHLETES START AT PIKE STRETCH FIRST AND SWITCH AFTER 1:00) 1:00 Pike Stretch 1:00 Pancake Stretch 1:00 ea leg — Banded Hip Flexor Stretch

Back Squat & Vertical Pressing: (20:00) 3X: 5, 6, 8 — (ATTEMPT TO INCREASE 5-10 POUNDS PER SET FROM LAST WEEK) A) Strict Handstand Push Up (Athlete may add deficit to make it more challenging) OR B) Seated Double DB Z-Press *Same format as above. Perform A&B as a superset, but make sure you’re rested

Explosive Sprint Intervals: (12:00) 15/12 Cal Sprint (RX: 4 Rounds — ADV: 5 Rounds) (ATHLETE CHOICE, BIKE OR ROW) *Rest 1:00 After each Set **SCORE = Slowest Round **ALLOW 8:00 TO NORMALIZE HEART RATE Every 5:00 x 5: (25:00) 8 Burpee Box Jump Overs (RX: 24/20) (ADV: 10) 8 Toes to Bar (ADV: 10) 30/24

STRICT PULLING STRENGTH (20:00) — PERFORM ALL OF (A), THEN MOVE ON TO (B) — A) 3×3-5 Weighted Strict Chin Up or Pull Up B) 3x 6-8 BANDED Barbell Bent Over Row 3 Rounds: (20:00) 200 M Run 3 Bar Muscle Ups (ADV: 5 BMU) 200 M Run 12 Deadlifts + 9 Hang Power Clean

PUSHING STRENGTH (20:00) Alternate between the 2 movements (3 sets of each) A) 4-6 Bulgarian Split Squat EACH LEG B) 4-6 Weighted Dips Build to a Heavy, but perfect set of 2 Snatch: (15:00) 5×2 Snatch *Athletes should build — Not Touch and Go METCON: (15:00) 15 Cal Bike 15 Squat Snatch 15/12 Cal Bike