It’s Gymnasty

Gymnastics: 28 April 2022

Skill/tech work
8 min to work on handstand holds

Strength work:
Tempo strict TTB to parallel+hold
4 sets of 5 TTB (5" up 5" down 5'' hold)
Strict pull ups with double hold
4 sets of 5-8 strict pull ups
5" pause on eye height and 5" above bar

G-wod:
3 sets of: AMRAP 5'
12/8 cal bike/ski
10 (deficit) HSPU
12/8 cal bike/ski
max ring MU in the remaining time
- Rest 90" between sets

Power-Up

Powerlifting: 28 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 10 | 3 | 2" 80-92.5-85%wave)

C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 26 April 2022

Skill/ Tech work:
6' EMOM
1) 3-10 bar MU
2) 3-10 strict hspu

3' rest

6' EMOM
1) 10-20 chest to bar
2) 10-20 kipping hspu

Strength work
3 rounds of
30" top of the ring hold
30" bottom of the ring hold
30" false grip hang

G-WOD
In teams of 3, work rest 1:3
CHIPPER FOR TIME
30 cal row - 30 TTB - 15 BBJO
20 cal row - 20 TTB - 15 BBJO
10 cal row - 10 TTB - 15 BBJO
TC 16'

Power-Up

Powerlifting: 26 April 2022

A. 3-Position Snatch Build up in 20 min

B. Back Squat/ Front Squat*
8/5 reps @ 65/60%
8/5 reps @ 70/70%
6/5 reps @ 80/75%
6/5 reps @ 85/80%
* First all Back Squat Sets, Then Front Squat

C1. Pull-up 3 | 6-10 | '90
C2. Dip 3 | 6-10 | '90

Power-Up

Powerlifting: 21 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 10 | 3 | 2" (80-90-80% wave)

C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 21 April 2022

Skill/Tech work on:
RING MU practice
EMOMx 9 alt
1) 30'' low ring transitions
2) 30'' banded ring MU
3) 30'' jumping ring MU
Then 3 minutes to attempt ring MU

Strength:
12' EMOM
1) x strict TTB
2) x strict HSPU
3) 30'' L-sit hold on parallets
4) Rest

G-WOD:
2 ROUNDS FOR TIME
30 DU
2 legless rope climb
20m hsw / 20 attempts / 8 wall walks
3 rope climbs
30 DU
Rest 3' between sets

Power-Up

Powerlifting: 14 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 10 | 3 | 2"

C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 14 April 2022

Tech/Skill work on:
Handstand walk practice
Spend 10 minutes on hsw drills
Scale: kick to handstand+handstand hold drills

Butterfly pull up/ ctb practice
Spend 6min. on butterfly practice

Strength:
Max set: pull up/ ctb/ bar MU
If no more than 8 kipping pull ups:
Then work on strict/ assisted pull up
2'rest

Every 90 sec. x 6 sets:
50-60% of max reps

WOD:
4' AMRAP
20/15 cal row - 5 wall walks - max reps TTB

1' rest

4' AMRAP
20 TTB - 20/15 cal row - max reps wall walks

1' rest

4' AMRAP
5 wall walks - 20 TTB - max cal row

Power-Up

Powerlifting: 7 April 2022

A. Front Squat Build up to 1 RM

B. 1.5 Deadlift 5 | 5 | 3"

C. Bench Press 10 | 3 | 2" @ 80%

D1. Split Squat 3 | 5L/R | '90
D2. Hip Thrust 3 | 5 | '90
D3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

Power-Up

Powerlifting: 31 March 2022

A) Segment Power Clean + Push Press 5 | 2 | '90 @ 70%1RM

B) Speed Squat 8-12 | 3 | '60 @ 65%1RM

C1) Bench Press 3 | 3-5 | '90
C2) Dumbbell Row 3 | 3-5 L/R | '90

D) Hip Thruster 3 | 5 | 3"

Power-Up

Powerlifting: 24 March 2022

A) Power Clean + Push Press Build up to Heaviest Reps

B) Speed Squat 8-12 | 3 | '60 @ 60%1RM

C1) Bench Press 3 | 3-5 | '90
C2) Dumbbell Row 3 | 3-5 L/R | '90

D) Hip Thruster 3 | 5 | 3"