Warm Up
8 mins Run:
1 min Slow
30 sec Moderate
20 sec Sprint
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
3 Rounds
200m Jog
10 Strict Press
10 Push Press
50ft. Overhead Walk
use empty bar
Gymnastics Conditioning
AMRAP 8
30ft. Handstand Walk
Alternative 3 Wall Walks
4 Shoulder to Overhead
- add 2 S2OHs after each round
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Weightlifting
Week 7
I. Every 2 - 3 mins x 8 sets: Dumbbell Bench Press
3 x 10 reps
3 x 15 reps
2 x 20 reps
RX
Male 70 - 50 - 35 lbs
Female 50 - 35 - 25 lbs
Scaled
Male 50 - 35 - 25 lbs
Female 35 - 25 - 15 lbs
II. Every 2 mins x 8 sets: Box Squats
8 x 8 reps @ 80%
% based on 1RM Box Squat
Tempo descent. Unload weight and stand up quickly. Box height should be right at parallel or right above so adjust accordingly.
Conditioning (Choose 1)
Option 1
AMRAP 4
40 Double Unders
6 Ground to Overhead
Rest 1:30 mins
AMRAP 4
8 / 5 cal Bike
6 Ground to Overhead
Rest 1:30 mins
AMRAP 4
40 Double Unders
6 Ground to Overhead
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Ground to Overhead can be CNJs or Snatches
This is all about transition and movement efficiency. Switch between CNJs and Snatches and see what is more efficient for you
Option 2
For Time
Partition as Desired
100 American Swings
50 Deadlifts
80 GHD Sit Ups
Alternative Abmat Sit Ups
RX 24 / 16 kgs (KB) ; 205 / 145 lbs (Deadlift)
RX 16 / 12 kgs (KB) ; 155 / 105 lbs (Deadlift)
Cool Down
Set TABATA Timer: 30 sec HOLD / 10 sec Transition
Puppy dog pose center
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low dragon left
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