Gymnastics
Monday, September 25th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Back Squat
5 Back Squat
3 Back Squat
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Back Squat
5 Back Squat
3 Back Squat
Strength
Back Squats
Build to a Heavy 3 Reps in 10 Minutes
Build to a Heavy 3 Reps in 10 Minutes
Conditioning Warm-Up
1 Rounds
8 Burpees @ Workout Scale
15-30 Seconds Gym Ring Support @ Workout Scale
8 Burpees @ Workout Scale
15-30 Seconds Gym Ring Support @ Workout Scale
Notes
4 Rounds of 3 minute AMRAP - rest 1 minutes
COMPETITIVE
30 Burpees
Max Gymnastics Ring Support
PERFORMANCE
25 Burpees
Max Box Support
LIFESTYLE
25 Elevated Burpees
Max High Plank Hold
COMPETITIVE
30 Burpees
Max Gymnastics Ring Support
PERFORMANCE
25 Burpees
Max Box Support
LIFESTYLE
25 Elevated Burpees
Max High Plank Hold