WARMUP
2 ROUNDS
30 Jumping Jacks
10 Slam Ball Deadlifts
10 Scap Push-Ups
10 Alt. DB Around the Worlds
10 Piked Shoulder Taps**
Into…
2 ROUNDS*
5/5 Hand Over Hand Ring Row
5/5 Single DB Deficit Push-Up*
10 Slam Balls
*RND 2 complete DBL DB Deficit Push-Ups.
STRENGTH
EMOM x 8 MINUTES
Choose one of the Below Options…
Adv. Skill:
3-5 Strict Handstand Push-Ups
or
2-3 Strict Deficit Handstand Push-Ups
or…
Mod Skill:
3-5 Pike Push-Ups
or
2-3 DB Deficit Pike Push-Ups
(Score is Total Reps)
Week 8 of 9 Strict Gymnastics
WORKOUT
AMRAP x 12 MINUTES
2 Rope Climb
16 Deficit Push-Ups*
24 Slam Balls (30/20)
*Use Plate or DBs to create deficit.
(Score is Rounds + Reps)
EXTRA CREDIT MURPH TRAINING
CONDITIONING
1 Mile Run
-Rest 2:30-
Into…
800m Run
-Rest 2:00-
Into…
400m Run
-Rest 1:00-
Into…
200m Run
*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!
(No Measure)
STRENGTH
EMOM x 12 MINUTES
MIN 1 – :30 Max Pull-Ups
MIN 2 – :30 Max Push-Ups
MIN 3 – :30 Max Air Squats
*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.
(No Measure)
