Gymnastic Strength

Warm up

Jumping Jack 1 mins

3 rounds of

10 Leg Raise

10 Push up 

Supersets 1

4 sets of

12 Overhead KB/Plate sit up

10 Incline Bench Press

8 Upright row

Supersets 2

4 sets of

12 V-sit up

10 Bench Press

METCON

Warm up

Row 500 m

then 2 rounds of

5 Kang Squat

10 Kipping

5 Burpees

10 GHD Back extension

Deadlift

5-5-5-5-5

Conditioning

AMRAP 10 mins [Adv | Int | Basic]

5 Deadlift [100/60 kg | 80/45 kg| 60/30 kg]

5 Burpees to target | Burpees | Mountain climber

5 Toes to Bar | Knee to chest | Ab mat sit up

5 Box Jump [60/50 cm | 50/30* cm | step up]

 

Oly. Weightlifting 

Warm up 

Vertical  Jump 5 rep x 3 set

Pull up+muscle snatch + press,  3rep x 4set

 

Power (hang + below knee+ snatch) 

2+2+2 rep x 3 set 70%

1+1+1 rep x 3 set 80%

power clean + front squat

3+3 rep x 3 set 75%

2+2 rep x 3 set 85%

Good morning

5 rep x 4 set

Posted in WOD

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