Gymnastics Skill Development & Conditioning
EMOM 10, 30 seconds of work:
Evens: Pistols, alternating
Odds: Hollow rocks
Focus is on quality movement.
Gymnastics/Monostructural Conditioning, Mid-Duration
“Shaken Never Breakin”
60-foot Samson lunge
80 double unders
100 meter sprint
After-Hour Accessory Exercise
Alternate between A1 and A2…
A1- Anterior chain: Longsitting straight-leg raises, 3 x 30” each.
A2- Posterior chain: Good mornings, 3 sets of 10 across.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Get a jump rope and knee sleeves.