Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
10 Burpees
6 Worm walk
Supersets 1
4 sets of
10 Plate Overhead Sit up
10 Bench Press
5 Devil presses
Supersets 2
4 sets of
12 Alt. V-sit up
10 Incline Bench Press
5 DB Man-maker
METCON
Warm up
Row 500 m
Then 2 rounds of
4 bear complex
10 kipping
4 EB Overhead lunges (each leg)
10 V- sit up
Front Squat
EMOM 10 mins
3 Front Squats
at 65-70% of 1 RM Back squat
Conditioning
For time [Adv | Int | Basic]
3 rounds of
20 Alternating DB snatch (22.5/15 kg | 15/10 kg | plate ground to OH)
15 Wall ball [9/7 kg | 7/5 kg | medball thruster]
10 Toes to bar | GHD Sit up | knee to chest
5 Thruster [50/30 kg | 40/25 kg | 20/15 kg]
Time cap 15 mins