Rest / Open Gym
Rest / Open Gym
Author: CFH
Squats
E3MOM
5 x 3 Back Squat + 3 seated box jumps
Conditioning
3 rounds 40 sec on 20 sec off
- Row
- Front Rack walking Lunges (1-2 x KB)
- Bike
- Box Step overs (1-2 x DB)
Gymnastics skill & strength
3 rounds as 30 sec on / 30 sec off
- Hollow Lat pull down
- HS Hold
- Straight leg half T2B
- Single leg box/plate stack jump
Gymnastics conditioning
EMOM24
- BMU / C2B / Pull ups
- Erg of choice
- Strict HSPU / Kipping HSPU / Box HSPU
- Erg of choice
- DU's / CO's
- Erg of choice
Snatch work
E2MOM
5 x 1 Power Snatch + 2 Hang power snatch
More snatch work
E2MOM
5 x 3 Snatch Balance
Accessories
3 rounds for quality
10 Sots press
10+10 Hollow Flies
10+10 Banded Clam shell
Rest / Open Gym
Rest / Open Gym
Jyystö 160325
40min AMRAP: bodyweight workout
5 c2b/pull-up/ring row
5 burpee
5 air squat
5 push-up
5 abmat sit-up
50 su/du/co
500m row/ski or 1000m bike-erg or 40cal echo
Rest / Open Gym
Rest / Open Gym
Touch 'n go power clean & push jerk waves
6 sets every 2,5 min
sets 1-2
5 reps @60-70%
sets 3-4
3 reps @70-80%
sets 1-2
1 rep @80-90%
Conditioning
3 x AMRAP5 / rest 1
in teams of 2, as you go i go
-
AMRAP5
Max Cal Row -
AMRAP5
Max reps Wall Ball -
AMRAP5
Max Cal Echo Bike
Gymnastics strength
EMOM12 (30 sec on / 30 sec off)
1. Strict Pull Up
2. Strict HSPU / Box HSPU
3. Chin over Bar hold / chest to rings hold
4. HS Hold
Gymnastics Conditioning
EMOM16
1. HS walk / Wall Walk
2. Ring muscle up / Toes to rings
3. Burpee box jump overs / Burpee box step overs
4. Rest
Squat Snatch Waves
6 sets every 2 min
sets 1-2
3 reps @60-70%
sets 3-4
2 reps @70-80%
sets 1-2
1 rep @80-90%
Squats
4 sets every 3 min
1 Paused Front Squat + 2 Front Squats
@70-80%
Accessories
9 rounds 30 sec on 15 sec off
1. Double KB/DB OH hold
2. Cuban press
3. Hollow hold
Rest / Open Gym
Rest / Open Gym
Jyystö 090325
1min on/1min off x 20
1) DB Single arm devil's press alt.
2) Echo-bike
3) 30sec+30sec side plank hold
4) Double KB farmer carry
5) Row