Gymnastic Strength
Warm up
2 rounds of
10 Burpees
5 Slow back Squat (5 secs down and 5 secs up)
10 V-sit up
Back Squat
Week 5/6
Day 3/3
3-3-3
*All at 95% of 1 Rep Max
Core work
3 Rounds:
6 Double DB Snatch
20/20 sec Side Plank Pulses (20 secs right/20 secs Left)
6 Double KB Thruster
10/10 KB Side Bend (10 right/10 Left)
METCON
Warm up
2 mins single unders
Then 2 rounds of
10 Push up
5/5 Single arm KB OH Sit up
10 GHD Back Extension
5 Inch worm
Skill Practice
KB Turkish Get Up
-work for 15 mins
Conditioning
4 Rounds for Time [Adv | Int | Basic]
12 Double Kettlebell Russian Swings, 2×24/16 | (16/12 kg) | (12/8 kg)
24 Double Unders
400 m Run
Cap 15 min