All Levels - Gymnastics:

 

A. Weighted dips:

5x 5

 

B. Reverse Tabata (alt.) 

Top of the dip hold

Bottom of the dip hold 

    Rest 2 min.

Tabata Hadstand hold

 

C. Max unbroken T2B's

Then,

2x 50% of the max set

 

 

All Levels - Conditioning:

 

3 min. Row @ 24 strokes per minute

3 min. SU's

3 min. Row @ 24 s/m

3 min. Turkish get up

3 min. Row @ 24 s/m

3 min. Walking lunges

3 min. Row @ 24 s/m

3 min. Bear crawl

3 min. Row @ 24 s/m

3 min. Plank hold

 

 

Advanced Class:

 

*** Warm up for 15 min. on your own. Treat the warm up like you would before an Open workout. ***

 

A. "3 wise men"

AMRAP 4 min.:

5 Hang squat snatches 135/95 lbs

10 Barfacing burpees

     Rest 2 min.

AMRAP 4 min.:

10 Power cleans 135/95 lbs

20 Pull-ups

     Rest 2 min.:

15 Box jump overs

30 Wall ball shots 20/14 lbs

 

B. Weighted dip:

5x 5

 

C. Reverse Tabata L-sit