Sunday, March 30th, 2025 – Gymnastics
Skill Work (50 minutes)
Phase 1: Strength Building
4x8 Strict HSPU (Box HSPU for scaling)
4x10 Z-Press
3x10 Wall Shoulder Shrugs
Phase 2: Stability & Endurance
3x10 Deficit HSPU (if advanced)
3x6 Negative HSPU
3x10 Dumbbell Shoulder Press
Phase 3. WOD (20 min) - “Shoulder Burn”
AMRAP 12 min:5 Strict HSPU
10 Wall Walks
15 Kettlebell Swings
4x8 Strict HSPU (Box HSPU for scaling)
4x10 Z-Press
3x10 Wall Shoulder Shrugs
Phase 2: Stability & Endurance
3x10 Deficit HSPU (if advanced)
3x6 Negative HSPU
3x10 Dumbbell Shoulder Press
Phase 3. WOD (20 min) - “Shoulder Burn”
AMRAP 12 min:5 Strict HSPU
10 Wall Walks
15 Kettlebell Swings
Warm Up (5 minutes)
2 Rounds
10 Pike Push-ups
10 Shoulder Taps
10 Wall Walks
10 Pike Push-ups
10 Shoulder Taps
10 Wall Walks