Gymnastics Skill Warm Up:
3 sets:
50-ft walking lunges
10 lateral plank walks/direction
5 log rolls/direction (lay on side and roll 5 rotations to the right and then to the left. These can be performed as alternating rolls in place)
WOD:
For time:
150-ft DB walking lunges (35/50 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
150-ft DB walking lunges (20/35 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
Beginner:
For time:
100-ft DB walking lunges (10/15 lb)
30 alternating DB hang snatches
100-ft DB walking lunges
30 single-arm DB hang power cleans
100-ft DB walking lunges
30 lateral hops over DB
100-ft DB walking lunges
30 single-arm DB deadlift
– Use a single DB for all weighted movements.
HOME WOD:
Equipment:
For time:
150-ft DB walking lunges
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlifts
– Use a single DB for all weighted movements.
Bodyweight:
For time:
150-ft weighted walking lunges
50 weighted ground-to-overhead
150-ft weighted walking lunges
50 weighted ground-to-shoulders
150-ft weighted walking lunges
50 lateral hops over an object
150-ft weighted walking lunges
50 suitcase deadlifts
– Use any weighted object that can safely be moved for this workout.
Movement scaling options:
DB walking lunge: Load, distance, step-ups
Alternating DB hang snatch: Load, reps, single-arm variations
Single-arm DB hang power clean: Load, reps, single-arm variations
Lateral hops over DB: Lateral line hops, lateral shuffle steps
Single-arm DB deadlifts: Load, reps, range of motion
Alternate Workout:
For time:
35 DB lunges (35/50 lb)
50 alternating DB hang snatches
35 DB lunges
50 single-arm DB hang power cleans
35 DB lunges
50 lateral hops over DB
35 DB lunges
50 single-arm DB deadlifts
– Use a single DB for all weighted movements.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves