– What the client needs to know:
Today we’ll spend the first half of our class focusing on ONE gymnastics skill – this shouldn’t be hard and should allow you to reinforce good movement. Our conditioning piece involves a 1k + 7:00 AMRAP – Treat the 1k row as if it was a time trial and push your pace.
– What the coach needs to know:
The first 20 minutes of class will be devoted to ONE gymnastics skill – 10 minutes for coaching then 10 minutes for practice, This should NOT be hard and only reinforce technique so don’t treat this as a training session. Our conditioning work is an aerobic power face mixed with GPP work. Your goal today is to push your 1K row, but be slower/methodical with AMRAPs. Hang Power Snatches should be light enough to go UB for at least the first 3:30 of the 7 minutes. Score = total rounds completed.

B) WARM-UP (3:00 – 15:00)

“Musical Medballs”
*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (Air Squats, sit-ups, Burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.

C) STRENGTH (20:00 – 40:00)

EMOM 10min – Push up & Hollow Rock

COMPLETE 15 REPS EMOM, Alternating between the two.

Min 0-1 Push up

Min 1-2 Hollow rock


Repetition Effort Method

Goal: Perfect form, working on muscle endurance.

*Push up Options

-Push up to Box, Banded Push up, Push up (from toes), Hand Release Push up, Handstand Push up (kipping or strict)

*Hollow Rock Options

-knees tucked, Body weight, Weighted

D) CONDITIONING (40:00 – 60:00)

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with
*Score = total rounds
– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.


– Worlds Greatest Stretch x 30s per pose
– Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)