WARM UP – MOBILITY
Shoulder circles + Red band press/pull activations
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Warm-up/tech: Empty bar – Push press, push jerk, split jerk
WOD A
3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK
Every 2 min x 5 sets: 3 push press, 2 push jerks, 1 split jerk
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Start at a light-moderate weight and build to a heavy set without going to failure.
WOD B
EMOM x 24 (4 rounds of each):
1) 40s Doubleunders
2) 8-12 Kipping handstand push-ups
3) 40s Row Cals
4) 8-12 Ring or Bar dips
5) 40s Ski Cals
6) 8-12 Kipping pull-ups / C2B, or 4-6 strict / banded
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The goal here is to work at a consistent pace and attain similar reps/cals each rounds.
Learn how hard you can push on the “cardio” and still maintain quality gymnastics sets.
Start on mins 1, 3, or 5 only; for larger classes, stagger a second heat 1 min behind.
ACCESSORY
3 rounds: rest as needed
6-8/side Alternating “top down” dumbbell bicep curls
6-8/side Alternating “top down” dumbbell shoulder press
6-8 “ATYT” with light plates or CS bands
