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1 Round:
–1min Bike, Row
–5ea Sky Reach
–8 Kip Swing
–6 Hand Release Push Ups
Overhead Squat Teaching Progression 1x: (using PVC)
–Establish Grip
–Create Active Shoulder
–5 Quarter Squat
–5 Squat to Parallel.
–5 Overhead Squat (to full depth)
Go on coach’s call as needed to better assess movement.
1 Round:
–1min Bike, Row (faster pace)
–5ea Kneeling Shoulder Taps
–3 Kipping Pull Ups or 3 Jumping Pull Ups
–3 Kneeling Muscle-Up Transition
Burgener Snatch 1x: (using PVC pipe)
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Snatch
–3 Snatch Drop 2″
–3 Snatch Balance
–3 Hang Power Snatch
SPECIFIC WARM UP 15-25minutes
Specific Gymnastics Pulling Warm Up 1x:
–3 Chest to Bar Pull Ups or 3 Jumping Chest to Bar Pull Ups
–1-2 Lay to Stand Rope Climb
–1 Rope Climb or Variation
–1-2 Muscle Ups or Variation
Barbell Specific Warm Up 1x:
–3 Overhead Squat
–3 Hang Power Snatch
–3 Squat Snatch
3 Rounds
10 Overhead Squat (135/95)
15 CTB Pull Up
20/17 Cal Bike
-Rest :90 seconds then…
3 Rounds
8 Hang Power Snatch (135/95)
3 Rope Climb
20/17 Cal Bike
-Rest :90 seconds then…
3 Rounds
6 Squat Snatch (135/95)
6 Muscle Up
20/17 Cal Bike
(29/24 Cal Row if no bikes)
3 Rounds Scaled Version:
10 Overhead Squat (95/65)
15 Jumping CTB Pull Up
15/13 Cal Bike
-Rest :90 seconds then…
3 Rounds
8 Hang Power Snatch (95/65)
3 Lay to Stand Rope Climb
15/13 Cal Bike
-Rest :90 seconds then…
3 Rounds
6 Hang Squat Snatch (95/65)
6 Pull Up OR Ring Row
15/13 Cal Bike
3 Rounds Minimal Gear Version:
8 Single Arm Dumbbell Overhead Squat/side (70/50)
15 CTB Pull Up
300 meter Run
-Rest :90 seconds then…
3 Rounds
8 Single Arm Dumbbell Hang Power Snatch/side (70/50)
3 Rope Climb OR 9 Strict Pull Up
300 meter Run
-Rest :90 seconds then…
3 Rounds
6 Single Arm Dumbbell Squat Snatch (70/50)
6 Muslce Up
300 meter Run
3 Rounds Bodyweight Version:
30 Air Squats
30 Sit-Ups
300 meter Run
-Rest :90 seconds then…
3 Rounds
30 Squat Jumps
20 Plank Ups
300 meter Run
-Rest :90 seconds then…
3 Rounds
30 Jumping Lunges
15 V-Ups
300 meter Run
Post Work 1x:
–:90sec Banded Lat Stretch
–1-2min Underhand PVC Stretch
