Strength
Three-Breath Pause Overhead Squats (3,3,3,3)
Take three big belly breaths in absolute lowest position you can get to with proper form. You may make moderate weight increases across sets, but keep mechanics perfect. This is about building comfort, not heavy weight.
Conditioning
“Your new favorite workout”
Switch stations every :30 for 24 minutes (48 rounds):
Strength
20 minutes to work on gymnastics skills: rope climbs, L-holds, handstands, headstands, ring work, etc.
Open competitors should focus on muscle up skill work.
Conditioning
Teams of two, 15 minutes, as many rounds as possible:
Station 1:
Station 2:
Each start at a different station. Only switch when both are done. One round accrues each time you switch.
Strength
Fitness:
1) Front Squat, 3×5 Linear Progression
2) Back Squat, 3×5 Linear Progression
Performance:
Working off of your 1RM front squat, Front-Back Squat:
2x 3-6 @ 80%
2x 2-4 @ 90%
Do front squats, rerack bar, take a breath, then immediately do back squats.
Conditioning
3 Rounds:
Immediately followed by,
3 Rounds:
This plays out as six consecutive rounds. Athletes must change weight during the rest following their third round. Keep effort at 90% or below and focus on form and moving smoothly through the entire piece.