15 & 17/07/25 Newstart

Tuesday

Warm-Up Flow

Mobility and Activation

1:00 Seated Straddle w/ Alt. Toe Touches

10/10 Half Kneeling Kettlebell Upside Down Press

10/10 Bird Dogs

General Prep:

2 Sets: For Quality Empty Barbell

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

Specific Cycling Prep

2 Sets: Light Load to Working Load

3 Tng Power Snatch

3 Bar Facing Burpees

3 Tng Power Snatch

3 Bar Facing Burpees

Rest 1:00 b/t sets

Conditioning

"Simple Design"

For Time:

3 Sets

12-9-6 

Hang Power Snatch

Lateral Burpees over the Bar

-rest 2:00 b/t sets-

Barbell: 20/15kg

Goal: 3:30-5:00 Sets

Score: Average Set Time

Time Cap: 20:00

Stimulus: Barbell Cycling Sprint / Burpee Power Output

RPE: 9/10

Large Class: 

For Time:

3 Sets

12-9-6 Dual Dumbbell Power Snatch

15-12-9 Lateral Burpees over Dumbbells

-rest 2:00 b/t sets-

Barbell: 15/10kg

Core Finisher

4 Sets: For Quality

1:00 Weighted Forearm Plank

Rest :15

:30 Side Plank (Right)

Rest :15

:30 Side Plank (Left)

Rest :30

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Thursday

Warm-Up Flow

General Prep and Activation

2 Sets: For Quality

200m Run

10 Hollow Body Banded Pull-Overs

:15 Arch Hold

:30 Down Dog Calf Gas Pedals

Specific Prep

2 Sets

:15 Wall Lean March + :15 Wall Lean Sprint

3-5 Jumping Pull-Ups with Controlled Eccentric

3 Half Kneeling Rotational Medball Slam

5 Bar Kip Swings + 5 Kipping Knees to Chest

Gymnastics Strength Development

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+

5/5 Half Kneeling Rotational Medball Slam

*We are looking to add weight to the Strict Pull-Ups if possible

Workout of the Day

“Even Flow”

For Time:

300m Run

30-20-15-10 Kipping Knee Raises

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

Stimulus: High-Skill Gymnastics Volume / Aerobic Interference

RPE: 8.5/10

Big Class:

E3MOM (3 sets of each)

Station 1: 30 Toes to Bar

Station 2: 300m Run

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon