Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Bodyweight Alternating Lunges with a Twist
30 seconds Alternating Groiners
30 seconds Hip Flexor Stretch per side
30 seconds Prayer Stretch
30 seconds Calf Stretch
30 seconds Wrist Stretch
30 seconds Bodyweight Squat
Movement Prep:
10 Inchworm
8 Push up
6 Pike push up
4 Handstand push up
10 Scap pull up
8 Ring row
4 Pull up
16 Lunges
10 Assisted single leg squats
6 Single leg squats
Strength
Back Squat
Perform Sets of 3-5 Reps Until You Build to 75% of Your 1 Rep Max, Then Perform An AMRAP in 15-20 Minutes
Coaching Notes: Do Not Take the AMRAP Set to True Failure, if You Are Unsure About Your Ability Ask for Spotters.
WOD
EMOM 15
COMPETITIVE
Minute 1: 4 Strict Handstand Push Ups
Minute 2: 5 Strict Pull-Ups
Minute 3: 12 Alternating Pistols
PERFORMANCE
Minute 1: 8 Pike Push Ups (box or floor)
Minute 2: 10 Feet-Elevated Ring Rows or Band-Assisted Pull-Ups
Minute 3: 12 Alternating DB Lunges (35/25)
LIFESTYLE
Minute 1: 10 Tricep Push Ups
Minute 2: 10 Ring Rows
Minute 3: 12 Lunges
Coaching Notes:
Form: Maintain a Rigid Core on the Push UPS, Try Your Best to Keep Your Heel on the Floor During the Single Leg Squat.
Stimulus: This Is a High Skill/Strength Gymnastics Workout. It’s Important to Scale to a Level Where You Can Perform Good Technique While Still Pushing the Limits of Your Work Capacity.