I had 10 hours to kill on the plane to seattle so had a chance to put together a really good. 6 week gymnastic strength program which will build your strength and the quality of your skills on: Toes to bar, muscle ups & handstand push ups.

Monday
Front squat – 7×1
Back squat- max reps at same weight
5 rounds for time:
50 DBL
10 STOH rx 70/40
Tuesday
EMOTM for 6 mins
4 x Kipping chest to bar (focus on quality)
Snatch + snatch balance
7×1+1
4rds
10 snatch 40/25kg
200m run
Wednesday

EMOTM alternating for 10 mins
3-6 reps Ring dips or Box Dips – No bands use toes to assist
False grip hang -10-30 seconds
21 – 15 – 9
HSPU
Box jumps
Thursday
Clean + push jerk + split jerk
7×1+1+2
12 min Amrap
80 DBL
40 bar facing burpees
20 Cleans
10 Bar mu
rx 60/35
Friday
EMOTM alternating for 12 mins – 5 unbroken Kipping TTB (note must be perfect kip or perfect knees to chest) & 4 Strict HSPU (RX+ deficit, SC 1 to mat, SC 2 box HSPU, SC 3 Press ups, reps must be quality or scale it more)
10rds
15 wb
3 c&j
RX 70/40
Saturday
10am:
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5
11am class
EMOTM – for 10 mins
2 split JERK
Hero WOD
“Adam”
5 rounds for time:
7 chest to bar pull ups
14 Kettlebell Swings