Coaches warm up


Pull Up Progression(week 5)

Depending on your set of pull ups you will choose which phase of pull up progression you will be in. Courtesy of Coach Joan. We will be doing this 3 days a week and will retest in about 6-8 weeks.


Weightlifting Warm up

10’-15’ of Technique Practice



10’ EMOM

1 Power snatchsquat snatch building in weight each set


Strength Accessory

Find a heavy 5 rep good morning


Gymnastics Conditioning

3 max L-sit holds with 2’ rest between each set