Saturday 2/11/2024
Fitness
A. Warm-Up
0-5 mins: General Warm-Up
5 minutes on a machine of choice (bike, rower, or ski)
5-10 mins: Gymnastics Pressing Prep
Focus on shoulder activation and mobility for pressing.
10-15 mins: Workout-Specific Prep
2-3 sets of:
30 sec row at 75-80% effort
3-4 Power Snatches
3-4 Wall Balls
10-15 Double-Unders
Rest 90 seconds between sets
B. Workout: 3 Rounds for Time
3 Rounds of:
25 Power Snatches at 35 kg/25 kg (75 lbs/55 lbs)
50 Wall Ball Shots at 9 kg/6 kg (20 lbs/14 lbs)
100 Double-Unders
Time Cap: 18 minutes
C. Strength & Skill: Every Minute for 12 Minutes (2 Rounds)
Minute 1:
2 Turkish Get-Ups/per side
Minute 2:
1 Strict Muscle-Up or Eccentric Muscle-Up on Rings
Minute 3:
2-4 Double Kettlebell Bottoms-Up Kneel to Stands
Minute 4:
Plank To Piked position On Rower
Minute 5:
5 Single Kettlebell Bottoms-Up Overhead Squats
Minute 6:
Max Free Handstand Pirouettes for 30 seconds or Pirroutte Wall Assisted or Lateral Hand Stand Hold On wall
Competition
C. Skill and Strength Development
EMOM for 12 Minutes (2 rounds of the following 6 exercises):
Minute 1: 2 Turkish Get-Ups (1 per side) with 1-sec pause in each position
Minute 2: 1 Strict Muscle-Up with Controlled Eccentric (as slow as possible)
Minute 3: 2-4 Double Kettlebell Bottoms-Up Kneel-to-Stand (per side)
Minute 4: Straddle Compression Walks, 5 feet
Minute 5: 5 Single Kettlebell Bottoms-Up Overhead Squats (per side); if range of motion is limited, substitute Single-Arm Kettlebell Overhead Squats
Minute 6: Max Free Handstand Pirouettes for 30 seconds (alternate directions)
D. Accessory Work
GHD Sorenson Hold with Y-T-W
3 sets of 12-15 reps, alternating through each position
Use light weights or no weights, as needed
Rest 1 minute between sets
