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12/7/2016

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Strength
Back squat
5 x 3

Workout
14 min EMOM
Gymnastics GOAT work
Odd – one gymnasty movement
Even – another gymnasty movement

*do 1-5 reps of a gymnastics/body weight movement that you struggle with. Alternate it with a second gymnasty movement you need work on. Allow at least 20-30 seconds between movements.

12/3/2016

By: 0

Workout
In 5 minutes
400m run
Max reps power cleans
Rest 2 min

In 5 minutes
400m run
Max reps squat cleans
Rest 2 min

In 5 minutes
400m run
Max reps jerks
Rest 2 min

In 5 minutes
400m run
Max reps clean & jerk

**Choose your own weight
**Record weight and reps of each movement