Warm up

3 rounds:

20 band pullaparts

15 wall or floor slides

10 PVC banded pull downs

10 hollow rocks

5 box jumps

Gymnastics stamina

Increasing on reps from week 4, 10 min alternating EMOM of:

X pulling movement of choice (pullups for strength (strict, banded, ring rows…),

8 burpee box jumps over 24/20 in

Conditioning

Crossfit open 11.5

20 min AMRAP:

5 power cleans 145/100 lbs

10 toes to bars

15 wall balls 20/14 lbs, 10/9 ft

EVF360

Part A

12 min alternating EMOM:

10 pullups / ring rows

15 weighted V-ups (plate in hands)

10 box jumps 24/20 in

Part B

20 min AMRAP:

5 double DB power cleans 50/35 lbs

10 toes to bars

15 wall balls 20/14 lbs, 10/9 ft

Bodybuilding express

20 min alternating EMOM, performed as 40 sec work, 20 sec rest/transition, rotate through the following movements for max reps:

Seated Arnold presses

Lying DB pullovers

Standing DB hammer curls

Strict toes to bars or leg raises

Double KB front rack walking lunges

Note: the weight should be very challenging to work continuously for 40 sec (i.e. you should not be able to keep the 40 sec unbroken). There are a total of 4 rounds at each station.