3 rounds:

• sprint 100m
• 10 pushups
• sprint back
• 10 swings

Skill work: back squat

Workout

4 rounds:

• 400m run
• 15 back squat (lighter than skill work)
• 15 dips (ring, off box, off step)

Tabata mountain climbers

50 sit-ups for time

21-15-9

pullups
thrusters (M: 95lb, W: 65lb)

Warm-up

• Dynamic stretches
• 3 rounds: V-ups 1 min, supermans 1 min

Workout

• 1 thruster
• 10 ring dips (scale to parallelette bar)
• 2/9, 4/8, 6/7, 8/6, 10/5, 12/4, 14/3, 16/2, 18/1

• 400m run
• Dynamic stretches
• Skill work: hang power clean
• 3 rounds of: 10 push-ups, 10 squats, 10 hang power cleans

Workout

800m run

21-15-9

• box jumps
• back squat (body bar, barbell, or loaded barbell)
• butterfly sit-ups

800m run

Cool down

Stretch, roll out.

• short run
• mobility work
• skill work: hang power clean

Workout

5 rounds for time:

5 burpee box jumps
10 weighted step-ups
20 butterfly sit-ups

Form groups of 2.  Each person must complete all movements.  Only one person is allowed to work at any time; one person must always be resting.  On the runs, both athletes must leave and arrive together.

• 800m run
• 200 jumping pull-ups
• 150 med ball slams
• 100 burpees
• 800m run

Complete the first couplet twice, then complete the second couplet twice. No rest between rounds! You will complete four total circuits.

First couplet

• Run 800m
• 50 air squats

Second couplet

• 50 sit-ups
• 50 swings

Workouts of triplets or couplets with short cycles allow you keep moving with the environment constantly changing.  This one should be a barn burner!

Warm up: mobility work, stretching, some ring work.

7 rounds for time:

• walking lunge, 20 steps (kettlebell overhead or racked)
• 10 shoulder press (open bar/body bar/pvc)
• 10 sit-ups

This display of gymnastics is both awesome and something that we can all achieve, if we bring focus, clarity, and intensity to our training!

Warm-up

• Foam roll
• 800m run
• Mobility drills

Skill work

• Press/push press
• Squat/front squat

Workout

5 rounds for time:

• 5 front squats
• 10 push ups
• 15 box jumps
• 20 sit-ups