In-house comp!

Big complex
+
Synchro couplet
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Yowza!

Pre-comp EMOM

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
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Every :60 for 32:00 (8 sets of each):
1st: 3-4 front squats
2nd: 9-12 ring rows or bent-over DB/KB rows
3rd: 9-12 push-ups or handstand push-ups
4th: 12/9 calories – your choice
*keep things light & on the low end of the reps if you’re competing tomorrow!
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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20:00 @ sustainable effort:
1 lap around the gym Farmer’s walk
3 wall walks or 30′ handstand walk
500m row or equivalent
+
5:00-10:00 coach-led mobility

Hinge/press strength + chipper + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
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Every 3:00 for 15:00 (5 sets):
5 snatch-grip deadlifts
5-10 dual DB bench or floor press
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For time w/10:00 cap:
800m run
40 deadlifts, light up to 185/125
20 bar-facing burpees
OR
For time w/10:00 cap:
20 strict handstand push-ups
40 alternating DB snatches, 70/50
800m run
+
3-5 sets:
:15-:30 hollow hold or rock
10 light dual DB delt raises
OR
mobility work

Squat & upper pull strength/endurance + chipper

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
8 back squats, light/moderate & smooth
4 strict pronated pull-ups – weight or use band assistance as needed to ensure 4 unbroken, tough reps
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For time w/10:00 cap:
75 double-unders
25 toes-to-bar
50 dual DB at sides walking lunges, tough
25 toes-to-bar
75 double-unders
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5:00-10:00 coach-led mobility

Hinge & press strength + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
5 power clean singles
10 dual DB shoulder presses
+
For time w/10:00 cap:
60 double-unders
24 Russian kettlebell swings, tough
6 wall walks
:60 rest
50 double-unders
20 Russian kettlebell swings
5 wall walks
:60 rest
40 double-unders
16 Russian kettlebell swings
4 wall walks
+
5:00-10:00 coach-led mobility work