4-8-22


FRIDAY 8th

Gymnastics Day!


EMOM 30; 5 Rounds Through 6 Movements

-40 sec max to work on each minute, mandating at least 20 seconds to transition


1) Burpee Facing Box Jumps

2) Deadlifts 50%

3) Challenging Pulls

4) Alternating Pistols

5) Assault Bike

6) Challenging Push-Ups


Due to variance with a workout like this, no score. Just work hard!!!


Recommendations/examples:

-as always with days like this, feel free to mix and match, depending on your ability with each element!


Typical Red level athletes:

1) Burpee Facing Box Jumps 30/24

2) Deadlifts 225/155

3) Ring Muscle Ups

4) Alternating Pistols w/ Kettlebell

5) Assault Bike

6) Deficit Handstand Push-Ups


Typical Blue level athletes:

1) Burpee Facing Box Jumps 24/20

2) Deadlifts 185/135

3) Bar Muscle Ups

4) Alternating Pistols

5) Assault Bike

6) Handstand Push-Ups


Typical Pink level athletes:

1) Burpee Facing Box Jumps/Step Ups 24/20

2) Deadlifts 155/115

3) Chest to Bar or Regular Pull-Ups

4) Pistols or Asst Pistols

5) Assault Bike

6) HSPU or slight ROM assistance


Typical Green level athletes:

1) Burpee Facing Box Step Ups 24/20

2) Deadlifts 135/95

3) Regular or Assisted Pull-Ups

4) Asst Pistols

5) Assault Bike

6) Asst ROM HSPU


Typical Yellow level athletes:

1) Burpee Facing Box Step Ups as able

2) Deadlifts 95/65

3) Assisted Pull-Ups or Ring Rows

4) Asst Pistols or Standing Lunges

5) Assault Bike

6) Push-Ups or Knee Push-Ups



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