Gymnastic Strength
Warm up
6 mins easy constant Run
then, 2 rounds of
3 Slow Overhead Squat
20 secs Mountain climber
Back Squat
Week 4/6
Day 2/3
5-5-5-5-5
*All at 85% of 1 Rep Max
Giant sets
3 Sets of
8 Bench Press
15 secs Chin Up hold
10/10 Lateral box step up (10 each leg)
30 secs Elevated (w/box) plank shoulder taps
METCON
Warm up
400 m run
Then 2 rounds of
8 SA KB Overhead Squat
4 Pull up
8 Box jump
30 secs hollow hold
Body Armor
4 sets of
10 meter Double KB Overhead Walking Lunges
5 Weighted Pull up
Conditioning
4 Rounds for Time [Adv | Int | Basic]
400 m Run
6 CTB Pull Ups | Banded CTB Pull ups | KB SDHP (24/20 kg)
8 Box Jump Over (60/50 cm) | (50/30 cm) | (step up over
10 GHD sit up | V-sit up | Abmat sit up
Time cap 18 mins