TUESDAY

MOBILITY/SPECIFIC PREP

M. Band Assisted Lats (90 secs)   

SP. 2 Rounds (KB Complex)

5 KB Hang Snatch

5 KB Strict Press

5 KB Windmills

5 KB OH Reverse Lunge (scale to front rack)

Perform all movements with the Right arm before moving to the Left arm.

GYMNASTICS CAPACITY

FITNESS

Every 3 mins x 3 Rounds

9/6 Cal Airbike

8-12 Banded Strict Pull-ups

PERFORMANCE

Every 3 mins x 3 Rounds

12/8 Cal Airbike

8-12 Strict Pull-ups

Every athlete starts on the air bike, work in 1 min intervals

CONDITIONING

PERFORMANCE  and FITNESS

3 Rounds For Time (20 min time cap)

20/15 Cal Row or Ski Erg

20 Alternating DB Hang Clean and Jerks 22.5/15

20 Box Jump Overs 24″/20″

20 Wall Balls 9/6

20 Ab Mat Situps

20 x 10m Shuttles

Single file every athlete starts on either the ski or rower