9/24/2025

Gymnastics: Pressing (Week 5)

8 minute EMOM

Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]

Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]

Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]

Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

War Eagle

Affiliate Compete (RX+)

5 Rounds

18 GHDs

14 Dumbbell Step Back Lunges (50s/35s)

12 Dumbbell Push Press (50s/35s)

Freedom (RX'd)
5 Rounds
15 GHDs (Or V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)

Independence
5 Rounds
12 GHDs (or V-Ups)
12 Dumbbell Step Back Lunges (35s/25s)
9 Dumbbell Push Press (35s/25s)

Liberty
5 Rounds
15 Sit Ups
12 Single Dumbbell Step Back Lunges (light)
9 Dumbbell Push Press (light)

• Target time: 11:00-13:00

• Time cap: 15:00