Gymnastic Strength
Warm up
2 rounds of
10 Burpees
10 Walking lunges
10 V-sit up
Supersets 1*
3 Rounds:
20 meter Single arm DB OH Walking Lunges
10 GHD sit up
Supersets 2
3 Rounds:
40 sec of wall sit
8 Box Pike walk outs
4 Chin up
*if you haven’t done 1RM Back Squat testing, replace supersets 1 with back Squat
METCON
Warm up
2 mins single unders
Then 2 rounds of
10 Kipping
5/5 Split Squat Jump
10 Burpees
5 Slow Push Up
Split Jerk
3-3-3-3-3
*build in weight
Conditioning
for Time [Adv | Int | Basic]
10 Burpee Box Jump (60/50 cm) | (50/30 cm) | Burpee step up
20 Thrusters 40/25 kg | 30/20 kg | Empty bar
30 Toes to Bar | Knee to chest | Abmat sit up
20 Thrusters
10 Burpee Box Jump
Cap 15 min