Gymnastic Strength
Warm up
500 m row
2 rounds of
8 Burpees
8 Squat jump
Tabata 1
20 secs on : 10 secs off x 8 sets
8-12 Air squat every sets
Tabata 2
20 secs on : 10 secs off x 8 sets
4-6 cal row every sets
Supersets 3 (optional)
3 Giant Sets:
10 Hanging Leg raise
10 Dumbbell Bench Press
10 Diamond Push up
METCON
Warm up
2 mins single under
Then 2 rounds of
4 bear complex
10 Push up
4 EB Overhead lunges (each leg)
10 V- sit up
Pausing Back Squat
EMOM 10
1 Pausing Back Squat* (3-pausing)
One Second Pause at:
- Going Down at Parallel
- Bottom of Squat
- Going Up at Parallel
Conditioning
AMRAP 5 mins [Adv | Int | Basic]
30 Double Unders | single unders | jumping jack
10 Thrusters (30/20 Kg) | (20/15 kg) | medball (9/7 kg)
5 mins rest, then
AMRAP 5 mins [Adv | Int | Basic]
30 Double Unders | single unders | jumping jack
10 Overhead Squats (30/20 Kg) | (20/15 kg) | DB Goblet squat KB (10/7.5 kg)