Power Work(speed/explosiveness)
Seated Hurdle Jump
10x 1 rep
*Increase the height every set
*Start your first set at moderate height
Gymnastics Strength
12 EMOM:
- 8-12 Deficit Tempo Negative Push Up
- 12-18 Supinated Australian Pull Up
- 8-12 Ring or Parallel Bar Dips (S1; 8-10 Bench Dips)
- 15-20 Standing Deficit Calf Raise
METCON
14 AMRAP:
12 Alt. Arms Devils Press (22,5/15 kg)
50 Double Unders
CORE:
4 Sets
20 Hollow Rocks
20 Russian Twist
no rest btw sets
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GYMNASTICS CLASS 20.30
6 EMOM 30 ON / 30 OFF
Box Assisted Bar Hang Arch Hold
Box Assisted Bar Hang Hollow Hold
Hollow Rocks
Teams of 2
5 AMRAP IGYG
Australian Pull Ups (3 Close Grip + 3 Shoulders Width Grip + 3 Wide Grip)
rest 2 min.
5 AMRAP IGYG
DB Push Ups (3 Close Grip + 3 Shoulders Width Grip + 3 Wide Grip)
rest 2 min.
5 AMRAP IGYG
Strict (3 Hanging Knees to Chest + 3 Hanging Leg Raises + 3 Toes to Bar)
rest 2 min.
5 AMRAP IGYG
3 Half Squats + 3 Air Squats + 3 Jump Squats
Accessory 3-4 Sets (RPE 6-7)
12 Bench Supported Single Arm DB Row (each)
12 Upright Row
12 KB American Swings
12 Barbell Biceps Curl