Coordinating the Coordination

Competition Class

Strength

SKILLS & DRILLS

FORGING IRON
 
15min AMRAP
20m DB Bear Crawl 70s/50s
10 DBall Clean Up and Overs 150/100 to 60/48"
*set up two boxes on top of each other, get the ball
on top, push it to other side, repeat
 
 
GYMNASTICS SKILLS
 
5 x The Butterfly COMPLEX
5 Beat Swing to hollow pause (1ft on box)
4 SLOW-MO C2B (1ft on box)
3 'jumping' butterfly C2B (1ft on box)

 

GYMNASTICS CONDITIONING

4 Giant Sets
3.4.4.4.2 C2B Pull-ups
*rest as little as needed in giant set,
rest as needed after giant set
 
 
5min AMRAP
Bar Muscle Ups
*start with big set
 

MetCon

CLASS

E2M10M
10 Alt Top Down DB Bench Press
1 legless RC or 1 pegboard
 
5 Rounds for Time:
10 Alt DB Split Snatch (RX+ = 70/50)
30 Double Unders
10 Alt DB Hang Clean & Split Jerk (RX+ = 70/50)
30 Double Unders

 

*15min time cap