Gymnastic Conditioning
AMRAPx7
1 Handstand Push Up
1 Ring Dip
1 Hand Release Push Up
2 Handstand Push Up
2 Ring Dips
2 Hand release Push Ups
Climb by 1 rep each round
RX+
1 Strict Handstand Push Up
1 Strict Ring Dip
1 Hand released Push Up
Climb by 1 rep each round
AMRAPx25
400m Run
2 Wall Climbs
6 Deadlifts 135/95
12 Air Squats
RX+
400m Run
2 Rope Climbs
6 SDLHP 135/95
12 Alternating Pistols
Sweat Sixteen
AMRAPx16
100m Double DB Farmers Carry
20 Double DB Deadlifts
30 Sit Ups
50/35
Every 2 Min x 3
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance
Set 1 @ 35%
Set 2 @ 40%
Set 3 @45%
EMOMx 8
Min 1: 1 Squat Snatch @72%
Min 2: 1 Squat Snatch @76%
Min 3: 1 Squat Snatch %80%
Min 4: Rest
Min 5: 1 Squat Snatch @76%
Min 6: 1 Squat Snatch @80%
Min 7: 1 Squat Snatch @84%
Min 8: Rest
Min 9-15 Build to a heavy Single
AMRAPx16
Run 200m
15 Sit Ups
9 Front Squats 135/95
RX+
21/15 Cal Bike- 30/21 Cal Row
15 T2B
9 Overhead Squats 165/115
For Time
5 Rounds of ” Not Nate”
100 II Unders
4 Rounds of Not Nate
100 II Unders
3 Rounds of Not Nate
100 II Unders
2 Rounds of Not Nate
100 II Unders
1 Round of Not Nate
Not Nate
5 Pull ups
7 Burpees
9 KB Swings 1.5/1
RX+
5 Rounds Nate
100 II Unders
4 Rounds Nate
100 II Unders
3 Rounds Nate
100 II Unders
2 Rounds Nate
100 II Unders
1 Round Nate
Nate
2 Ring Muscle Ups
4 Kipping HS Push Ups
8 KB Swings 2/1.5
Feel Free to make this into a Teams of 2 WOD
Opposite Day
30-20-10
Alternating DB power Snatches 50/35
Push Ups
Directly Into
10-20-30
Alternating DB Hang Clean & Jerks 50/35
Burpees
3 Sets
3 Muscle Cleans
3 Front Squats
3 Push Presses
Technique Complex 5:00-10:00
5 Sets
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk
Set 1- @45% of 1RM C & J
Set 2-@ 50%
Set 3-5 @55%
Squat Clean & Jerk
Min 1- 1 @72%
Min 2- 1 @76%
Min 3- 1 @80%
Min 4- Rest
Min 5- 1@76%
Set 6- 1@80%
Set 7- 1 @84%
Set 8- Rest
Set 9- 1@84-92%
Set 10- 1@84-92%
Set 11- 1 @84-82%
30-20-10
Power Snatches 75/55
Box Jumps 24/20
Directly Into
10-20-30
Power Clean & Jerk 75/55
Burpees
RX+
30-20-10
Power Snatches 95/65
Box Jump Overs 24/20
Directly Into
10-20-30
Power Clean & Jerk 95/65
Lateral Barbell Burpees
Stumulus
* Should take 14-22 Min
EMOMx10
2 Box Squats
All Sets at 65% of 1RM Back Squat
Box Height 3″ Below Parallel
200m Run, 100m Farmers Carry
50 Sit Ups, 100m Farmers Carry
200M Run, 100m Farmers Carry
40 Sit Ups, 100m Farmers Carry
200m Run, 100m Farmers Carry
30 Sit Ups, 100m Farmers Carry
200m Run, 100m Farmers Carry
20 Sit Ups, 100m Farmers Carry
200m Run, 100m Farmers Carry
10 Sit Ups, 100m Farmers Carry
RX 1.5/1 KBx2
