25 May 2022

Gymnastic Strength

Warm up

Jumping Jack 1 mins

2 rounds of

1 mins Plank

10 Cossack Squat (5 each leg)

10 Single arm DB Strict Press

Supersets 1 

4 sets of

8 Strict Press

8 Walking Front rack lunges

Supersets 1 

4 sets of

8 Box Dips

8 Front Squat

Squat Snatch (optional)

3-3-3-3-3

 

METCON

Warm up

Run 500 m

Then 2 rounds of

10 PVC Dislocation

6 EB Muscle Snatch

6 Snatch Grip Press

10 Kipping

Conditioning

Kevin’s Birthday

For time : [Adv | Int | Basic]

5 Rounds

500 m run

25 Hang Power Snatch [30/20 kg | 20/15 kg| KB swing 12/8kg]

10 Pull up | Banded Pull up | jumping Pull up

 

Time cap 45 mins