by Larris H. | May 5, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 7 minute AMRAP Run: 200 Push Ups: 10 Jumping Alternating Lunge: 10 Handstand Push Ups: 5 GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps (5-5-5-5-5-5) METABOLIC CONDITIONING...
by Larris H. | May 4, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-12 minutes Run: 800 then 6 Minute AMRAP Handstand Kick Up: 5 Beat Swing: 10 Air Squat: 10 * start AMRAP as soon as you finish 800 meters * 800 meters should be max effort, and record score GYMNASTICS SKILL DEVELOPMENT 12- 30...
by Larris H. | May 3, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 rounds :45 work/:15 rest Wall Hollow Hold Double Under Overhead Squat GYMNASTICS SKILL DEVELOPMENT 10-25 minutes * Spend 15 minutes working on muscle ups METABOLIC CONDITIONING 25-50 minutes 5 Rounds Run: 400 5 Squat...
by Larris H. | May 2, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-12 minutes 8 Minute AMRAP12 Shoulder Taps or Plank Shoulder Taps 9 Ball Slams (30/20) 6 Burpees GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes * Treat this like an alternating EMOM Weighted Pull-ups (5-5-5-5-5) Weighted DIps...
by Larris H. | May 1, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-15 minutes 3 rounds, 45 secs work/ 15 sec transition Hollow Hold Superman Candlestick Roll Jumping Squat * substitute for Candlestick is hollow rock SKILL DEVELOPMENT 15-30 minutes * with remaining time after pull ups and dips...
by Larris H. | Feb 2, 2016
GYMNASTICS STRENGTH DEVELOPMENT EOMOM 10 minutes Even: 15 seconds pull up beat swing Odd: 45 Second handstand hold WEIGHTLIFTING STRENGTH Push Press (3-3-3-2-2-2) Six sets to work up to heavy load. Try to make the sets of two 90% or greater of your previous 1RM....
