Home Gyms

Strength/Gymnastics.
2-3 sets.
A1. 3 Bench press (Build to tough weight).
Rest 60sec.
20 Bar facing burpee (As fast as possible).
Rest 60sec.
A3. 30-60sec Back to wall Handstand hold.
Rest as needed.

Conditioning.
20min Amrap.
15/12 Cal row/bike (200m run).
12 Toes to bar (Scale as needed).
15 Cal row/bike (200m run).
3 Muscle up (Scale to Chest to bar/Pull up x2 reps).
Perform gymnastic movements unbroken or in as few sets as possible.

Home workouts
Minimal & No equipment.

Warm up.
2-3 sets.
10 Toe walks forwards/backwards.
10 Heel walks forwards/backwards.
20 Two footed hops.
15/leg Single leg hops.
2 sets.
5 Hang muscle clean (Use BB/DB/KB/WTD Rucksack).
5 Hang power clean.
5 Push press.
5 Power jerk.

Conditioning.
3 rounds.
4min complete 400m Run (500m/400 Row/800m Bike).
Remaining time Amrap
*6 Hang Power Clean & Jerk 40/30kg.
50′ Farmers Carry (Dual DB/KB/Odd objects).
Rest 60sec.
4min complete 400m Run (500m/400m Row/1000m/800m Bike).
Remaining time Amrap
*6 Hang Power snatch 40/30kg.
50′ Bear hug carry (Hold DB/KB/Odd object across chest).
Rest 60sec.
*Using DB/KB perform 10 Alt reps.