Gymnastic Strength
Warm up
8 mins easy constant Run ( approx. 1200 m run or 40 laps)
Plank Complex
2 rounds of:
Plank Hold, 30 secs
Single Arm Plank, 30 secs (right arm Off)
Single Arm Plank, 30 secs (left arm off)
Right Side Plank, 30 secs
Left Side Plank, 30 secs
Plank Hold 30 secs
rest 3 mins
See how far through this you can complete unbroken. If you make it past left side oblique plank, it will return back to standard plank until failure
Giant sets
4 sets of
8 Narrow grip Bench Press
4 weighted chin up
8 Plate Front raise
4 Weighted Pull up
Cooling Down (optional)
8 mins easy constant Run (approx. 1200 m run or 40 laps)
METCON
Warm up
400 m run
Then 2 rounds of
3 x 3 position of power clean and jerk
6 OH Barbell Lunges
9 Burpees
12 Hollow rock
Overhead Barbell Lunges
6-6-6-6-6
*you may add weight but keep focus on your form, 4 reps each leg
Conditioning
AMRAP 10 mins: [Adv | Int | Basic]
6 Power clean and Jerk (50/30 kg) | (35/20 kg) | Empty Bar
6 Lateral burpees over bar | stepping over | burpee