Gymnastic Strength
Warm up
8 mins easy constant Run
then, 2 rounds of
5 Slow back Squat (5 secs down and 5 secs up)
10 V-sit up
Back Squat
Week 4/6
Day 3/3
3-3-3-3-3-3
*All at 85% of 1 Rep Max
Core work
3 Rounds:
5 DB Man Maker
20 secs Hollow Flutter Kicks
5/5 Double DB Reverse lunges
20 Lying Leg raise
METCON
Warm up
400 m run
Then 2 rounds of
2 Wall walk
6 EB Strict Press
6 EB Push Jerk
6 Inch worm
Push Jerk
3-3-3-3-3
– Build up to todays heavy
Conditioning
5 Rounds for Time [Adv | Int | Basic]
200 m Run or 6 Laps
3 Wall walk | 3 scaled wall walk | 3 Inch worm
12 Alt Dumbbell Snatches (22.5/15 kg) | (17.5 kg | 10 kg) | (12.5 kg | 5 kg)
Cap 15 min