Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
1 mins Plank
10 Cossack Squat (5 each leg)
6/6 Single arm KB Push press
EMOM 8 mins
16 KB swing
Supersets 1
3 sets of
8 Thruster
8/8 Single Arm Ring Rows
Supersets 2
3 sets of
8/8 KB Single leg deadlift
8 Burpees Box Jump
METCON
Warm up
SIngle unders 3 mins
Then 2 rounds of
10 Elbow Rotation
6 EB Muscle Clean
6 EB Front Squat
6 EB Behind the neck strict Press
6 Burpees
Squat Clean and Jerk
3-3-3-3-3
Conditioning
For time : [Adv | Int | Basic]
30 Double Unders | 60 Single unders | 30 Jumping Jack
10 Clean and Jerks (50/30 kg) | (30/20 kg) | Double DB Clean and jerk (2×10/2×5 Kg)
30 Double Unders | 60 Single unders | 30 Jumping Jack
10 Clean and Jerks (60/35 kg) | (40/25 kg) | Double DB Clean and jerk (2×10/2×5 Kg)
30 Double Unders | 60 Single unders | 30 Jumping Jack
10 Clean and Jerks (70/45 kg) | (50/30 kg) | Double DB Clean and jerk (2×12.5/2×7.5 Kg)
30 Double Unders | 60 Single unders | 30 Jumping Jack
10 Clean and Jerks (80/50 kg) | (60/35 kg) | Double DB Clean and jerk (2×12.5/2×7.5 Kg)
Time cap 16 mins