Gymnastic Strength
Warm up
500 m row
2 rounds of
30 secs plank
2 slow pull up
5 worm walk
Gymnastic Progression
For Quality:
- EMOM 6 mins
mins 1: :20 Second Wall-Facing Handstand Hold
mins 2 : 3 Strict Chest to Bar Pull-up (Or Banded Strict)
-rest 4 mins-
- EMOM 6 mins
mins 1: :4 m side wallwalk or 8 m Bear crawl
mins 2 : 4 Strict Chin ups
-rest 4 mins-
- EMOM 6 mins
mins 1: 15 secs x 2 Side plank
mins 2 : 5 Tempo Ring Rows (5 secs hold on the pull) or inverted row
METCON
Warm Up
500 m row
2 rounds of:
8 Wall ball
8 Box jump
8 GHD sit up
Back Squat
Set 1:
Set 4: 6 Reps 75% of RM
Set 5: 4 Reps 80%
Set 6: 2 Reps 85%
Set 2
Set 7: 6 Reps 80%
Set 8: 4 Reps 85%
Set 9: 2 Reps 90%
Conditioning
2 Rounds for time [Adv | Int | Basic]
40 Wallballs (9/7 kg) | (7/5 kg) | medball thruster
30 Box jump (60/50 cm) | (50/30 cm) | step up
20 Alternating Dumbbell Snatches (22.5 kg/15 kg) | (17.5 kg/10 kg) | (12.5 kg/7.5 kg)
10 Toes to Bar | Knee to elbow | Knee to chest