Workouts (Competitors)

Week 1 of 4: Monday Prep As part of your warm-up: 1. 30 Reps of Your Weakest Gymnastics Movement: Chest-to-Bar Pull-ups Handstand Push-ups or Toes-to-Bar 2. 3 Sets of 8 Hip Thrusters at Moderate Weight. Focus on hip speed on the way up. 3....

Deload Week: Saturday Gymnastics 6 Minute EMOM Even Minutes: 5 Muscle-ups Odd Minutes: 15 Toes-to-Bar Weightlifting Every 2 Minutes for 6 Rounds 1 Full Snatch @70-85% Conditioning For 30 Minutes Move Through: 800 Meter Run 15 Air Squats 15 Burpee Broad Jumps 40 Calorie Bike 15 Air Squats 15 Burpee...

Deload Week: Friday Strength Back Squat 4 Sets of 5 @70% of Max Conditioning 9 Minute AMRAP 5 Hang Power Snatches (95/65) 5 Box Jumps (24/20)

Deload Week: Wednesday Weightlifting Every 2 Minutes for 6 Rounds Complex of: 1 Power Clean + 1 Front Squat + 1 Jerk @ 70-75% Strength Single-arm Kettlebell Overhead Squat 4 Sets of 5 (per arm) Conditioning 40 Wall Balls (20/14) 40 Deadlifts 30 Calorie SkiErg 30...

Deload Week  Weightlifting Every 1.5 Minutes for 6 Rounds 1 Full Snatch 65, 70, 73, 75, 78, 80% Gymnastics Every 30 Seconds for 10 Rounds Even Rounds: 10 Unbroken Chest-to-Bar Pull-ups Odd Rounds: 10 Unbroken Handstand Push-ups Conditioning 30 Minute Easy Row Every 500-meters, stop...

Deload Week Strength Front Squat 4 Sets of 5 @70% of Max Back Hypers 4 Sets of 6-10 Reps Conditioning 15-12-9 Power Cleans (135/95) Toes-to-Bar Calorie Row