01.14.2025

Gymnastics Conditioning
12:00 EMOM
min 1- HSPU x 5-10
min 2- DUs x 30-40 reps
min 3- banded pistols x 5/side

WOD
Re-test from Nov. 18th
For time
10 BBJO 24/20"
20 DB snatch 50/35. 35/20
10 BBJO
20 TTB
10 BBJO
20 DB snatch
 
Post WOD
2-3 rounds
60 seconds forearm plank
30 seconds side plank/side
20 seconds hollow hold

01.13.2025

Strength
Every 2:00
back squats @ 35% x 4 sets  *record each set of reps*
as many reps in 7 seconds or 15 seconds
(longer time is for our endurance athletes)
 
Clean and jerk work
Every 2:00 for 8 sets
clean ( power or squat) + jerk x 1.1.1
set 1-3 @ 60-65%
set 4-6 @ 65-70%
set 7-8 @ 70-75%
 
 
Gymnastics Conditioning
work on pull ups or bar muscle ups
 
 A. pull ups 
1.  Toe Assisted Pull Up on box

• box height to bar is found by getting on your tippy toes and your chin breaks the plane of the bar

• start on your tippy toes, knees move forward, pull up from there.

2. Band Assisted Pull Up

• use a band hanging from the rig with two feet in the band to create position and tension

• pull up to where your chin breaks the plane of the bar

and T-bar rows  3 sets of 8-10 reps  @ 20X1.   https://www.youtube.com/watch?v=-4DgImN_G7o
and pull up negatives

 
 B. 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

Post Gymnastics Carries
100 feet each carry/side x 2-3 sets
A. suitcase carry
B. single side front rack carry
C. single side overhead carry
 
 

01.11.2025

WOD
"Paper Ceilings"
For Time with a partner
1 round each of complex
30 cals row- split however
2 rounds each of complex
30 cals row
3 rounds each of complex
30 cals row
4 rounds each of complex
30 cals row
 
*complex = 9 deadlifts + 6 hang power cleans + 3 shoulder to overhead
RX 135/95. INT  115/75. SC  95/65

01.10.2025

Strength
A. Bulgarian Split Squats x 3 sets of 8/side- hold one weight, hold post or PVC with other hand
weight is on the side that is back. Foot out further for glute dominate, foot closer for quad dominate
https://www.instagram.com/p/DC9WOA2xIfd/
 
B. Banded lat pull downs x 30 reps
 
WOD
"Cut the Ropes"
Every 9:00 x 3 sets
24/20 cals bike
2 rope climbs
50 feet farmer carry walking lunges 50/35  35/25
15 HSPU or piked hspu
 

01.09.2025

Front squats @ 35% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 7seconds or 15 seconds
(longer time is for our endurance athletes)

Strength
Every 1:15 for 8 sets  of power cleans
set 1-3 @ 65-75%
set 4-6 @ 75-80%
set 7-8 @ 85%

WOD
"Do It Anyway"
5 rounds for time
7 TTB
7 thrusters 95/65 75/55
7 abmat sit ups

01.08.2025

Strength
Strict press
3 sets of 6 reps starting at your 8 rep max from last week
3 sets of 8-10/side bird dog rows- moderately heavy
https://youtu.be/IrMVMZoQum4

WOD
"The Smallest House of the Block"
20:00 EMOM
min 1- row 15/12 cals
min 2- 5 pull ups + 5 power cleans 95/65 75/55
min 3- bike 10/8 cals
min 4- 5 power snatch 95/65 75/55 + 3 BMU or C2B pull ups
min 5- rest

01.07.2025

back squats @ 25% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 10 seconds or 17 seconds
(longer time is for our endurance athletes)
 
 
Strength
Take 10 minutes to find a heavy bench press 
then
4 sets of 2 pause bench press + 2 bench press @ 60-70% max- pause is 2-3 seconds
 
WOD
 "Pound the Stone"
12:00 AMRAP 
15/12 cals on machine of choice
16 single arm S2OH (8/s)
10 DB box step ups 24/20"
2 wall walks