05.02.2025

Gymnastics Conditioning

bar muscle ups with low bar transitions 
https://youtu.be/7tluhjCnUzE 
1. Strict Transition- slow!!

• feet under the bar, elbows straight until they get above the bar

2. Toe Tap Swing

• body is all the way out from the bar, straight arms

• hips on the ground

• pulling knees to chest- that's it!

3. Toe Tap Swing + Strict Transition

• put them both together

4. Strict Press Through

• feet on 2 or 3 plates- on the edge, you may want another person to stand against plates

• straight arms- slow!!, no bending arms at all and over the bar

5. Toe Tap Transition

• swing not pull

• pulling knees to chest and then tap the floor and transition

6. Low Bar Driving Drill

• with a 20" box and plates on box and someone standing against the box

• push feet off of box with straight arms and transition

• keep moving the box further out for more difficulty

WOD 
"Hidden Gold"
20:00 EMOM
min 1- 5-8 BMU or C2B pull ups or 2-5 strict pull ups
min 2- cardio of your choice x 45 seconds
min 3- front squats (from the floor) x 10 reps 135/95 115/75 95/65
min 4- rest
 

05.01.2025

Strength
Take 10 minutes to find your heavy single rep sumo deadlift

Pull Up Conditioning

Work on isolation of the top and bottom positions of the strict pull up

A. guided by the coach, work on top position holding for 10 seconds x 3 sets
B. work the bottom position 3 x 3 reps
C. work the long eccentric in the supinated grip 3 reps
https://www.instagram.com/p/CrTJd1DoixU/
4 sets of 50% of max reps strict pull ups
 
 
WOD
"Disco Stu"
4 rounds for time
50 m reverse sled drag- pylon and back
50m farmer carry 70/53  53/35
10 push ups
10 alternating pistols or touchdown squats
rest 1:00 

04.26.2025

WOD
"Sip of Sunshine"
with a partner
ONE
12:00 AMRAP
1 ring muscle up/BMU/C2B/strict pull up
3 burpee over bar
5 power cleans 135/95 115/75 95/65


TWO
For  Time
4 rope climbs
18 deadlifts 255/185 225/155 185/125
4 rope climbs
24 deadlifts 225/155 185/125 155/105
4 rope climbs
30 deadlifts 185/125 155/105 135/95

04.25.2025

Strength (4 sets)
Landmine squat to press x 15-12-10-8
Landmine curtsy squats x  4 x 10 (5/side)
DB floor press 4 x 15-12-10-8
https://www.instagram.com/p/DIJrseau2-u/?img_index=1
 
 
WOD
"Choose your own adventure"
one
for time
10,9,8,7,6,5,4,3,2,1
KB swings 53/35 RX+ 70/53
burpees over a line
 
two
5 rounds for time
20 wall balls 20/14
100m run with wall ball

04.24.2025

Strength
sumo deadlift- next week we will test our heavy
complete two warm up sets
A. 8-10 reps RPE 6/10
B. 4-6 reps @ RPE 8/10
then 
max reps at RPE 7-8/10 
goal is over 10 reps

 
Primer
Drop to Split. https://youtu.be/46g9VMhZzmw 
3 sets of 3 reps at 25-40% your max jerk
 
Jerk from Split. https://youtu.be/OcL9OuAhFDM
3 sets of 3 reps at 40-60% your max jerk
 

WOD
"Hazy Free Fall"
Every 4:00 x 6 sets
8 clean & jerk 115/85 95/65 75/55
200m run
8 pull ups or C2B pull ups

04.23.2025

Strength
hang squat snatch
Every 1:30 x 10 
sets 1-3: 2 reps @ 60-65%
sets 4-6: 2 reps @ 65-70%
sets 7-8: 1 rep @ 75%-80%
sets 9-10: 1 rep @85+%

WOD
"The Key"
20:00 EMOM
min 1- HSPU or push ups x 5-10 depending on which you pick- kip or strict
min 2- box jumps x 8 reps   30/24"
min 3- row 200m 
min 4-  DB alternating snatch x 10 reps 50/35

04.22.2025

Strength 
Bench Press
10-8-6-4 build in load starting at 55-60%
 

WOD
"Zesty Ladder"

Every 3 mins, starting at 0:00, complete 1 Bear Complex (135/95)
40 DUs
40 abmat sit ups
30 single DB walking lunges (50/35)
30 push ups
20 goblet squats with DB (50/35)
20 DB snatches (50/35)
10 C2Bs
20 DB snatches (50/35)
20 goblet squats with DB (50/35)
30 push ups
30 single DB walking lunges (50/35)
40 abmat sit ups
40 DUs