Friday, 31 October 2025

Gymnastics - Handstand/Grip (Week 1):

Week 1 - EMOM 8: (:40 work/:20 rest)

Level 1:

Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike

Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for :20-:30]

Level 2:

Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the :40 mark

Even minute: Dead hang on pull up bar or high rings [aim for :20-:30+]

Level 3:

Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the :40 mark

Even minute: Dead hang on pull up bar or high rings [aim for unbroken :40+]

Conditioning:

AMRAP 8:

50 Power Cleans (135/95)

Max Bar Facing Burpees

(KG conv: 60/42.5 PC)

* The goal is to finish the power cleans in 5 mins or less