Gymnastics Skill & Strength Development
EMOM 10:
Level 1:
1-5 Pull-ups, chin over
Level 2:
1-5 Pull-ups, chest-to-bar
Level 3:
1-5 Muscle-ups
Pick something challenging and improve strength on pull-ups
Gymnastics Conditioning, Short-Mid Duration
“Holy Smokes”
AMRAP 14:
40 feet of lunging
20 pull-ups
Lunge: SC/RX=unweighted for 20’ out and 20’ back; RX+=goblet lunges with 53/35 kettlebell
Pull-ups: SC=L1 (assisted), RX=L2+ (unassisted), RX+=20 chest to bar OR 5 muscle-ups. Everyone should choose a pull-up that’s “light and fast” for quick rounds.
