WARMUP
AMRAP x 4 MINUTES
4 Up-Dog to Down-Dog
4/4 Moose Antlers
4 Burpees
4 Alt. Step-Ups
Into…
2 ROUNDS
4/4 Half Kneeling Single Arm Arnold Press
4 Scap Pull-Ups + 4 Kip Swings
4 Jumping Pull-Ups (or Ring Rows)
4 Box Jumps
STRENGTH
EMOM x 9 MINUTES
MIN 1 – 8-10 Tempo Push-Ups (21X1)
MIN 2 – :30/:30 Single Arm Overhead KB Hold (Athlete Choice, AHAP)
MIN 3 – EZ Cardio Choice
(No Measure)
Week 2 of 9 Strict Gymnastics
WORKOUT
5 ROUNDS FOR TIME
21 Box Jumps (24/20)
15 Push Press (115/75)
9 Burpee Pull-Ups*
*Height of bar should be above standing reach.
(Score is Time)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :30 Supinated Grip Bar Hang
MIN 2 – :30 Supinated PVC Box Hold*
MIN 3 – :25/:25 Side Plank Hold
*Supinated grip w/elbows in. Kneel on floor, place elbows on box, let chest drop, and sit back.
(No Measure)