WARMUP
2 SETS
20 Single Unders
10 Bootstrap Squats
5/5 Med Ball Around the Worlds
10 Slow Push-Ups
Into…
2 SETS
20 Single-Single-Doubles
10 Med Ball Front Squats
10 Med Ball Push Press
10 Ring Rows
Into…
OPTIONAL MOBILITY
5/5 Groiners w/Twist
5/5 Moose Antlers
5/5 Scorpion Stretch
:30/:30 Elevated Calf Stretch
STRENGTH
EMOM x 9 MINUTES
MIN 1 – :40 Slow Feet Elevated Ring Rows
MIN 2 – :40 Hollow Rocks
MIN 3 – :40 Double Under or Crossover Practice
(No Measure)
Week 6 of 9 Strict Gymnastics
WORKOUT
ON A 15:00 RUNNING CLOCK…
150 Double Unders
Then AMRAP in Remaining Time of:
15 Wall Ball (20/14)
15 Burpees
15 Chest to Bar Pull-Ups
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
ON A 20:00 RUNNING CLOCK…*
200 Double Unders
Then AMRAP in Remaining Time of:
10 Wall Ball (20/14)
10 Burpees
10 Pull-Ups
*For Double Under buy in P1 works while P2 rests…split the 200 reps as needed. In the AMRAP, partners will complete every other movement in order. Ex: P1 does 10 Wall Balls, P2 completes 10 Burpees, P1 completes 10 Pull-Ups, etc. P1 works While P2 rests.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
