Gymnastic Strength
Warm up
400 m run
2 rounds of
4 slow push up (5 secs up 5 secs down)
4 slow ring row (5 secs up 5 secs down)
2 wall walk
Supersets 1
4 sets of
8 reverse grip bench press
15-30 sec Ring Support (or box support or plank)
15-30 sec Deep Ring Support (or deep box support or push up hold)
Supersets 2
4 sets of
8 Supinated Bent Over Barbell Row
8 Double KB Push jerk
20/20 sec Side Plank Hip Lifts
METCON
Warm up
400 m run
Then 2 rounds of
8 KB Goblet squat
8 KB overhead sit up
8 m prisoner duck walk
8/8 the world greatest stretch
Paused Back Squat
4-4-4-4
3 sec Pause in bottom of every rep
at 70-75% of your RM
Conditioning
5 Rounds for time: [Adv | Int | Basic]
8 Kettlebell Hang Clean Right Arm [24/16 kg | 16/12 kg | 12/8 kg]
8 SA KB Front Rack (Right Arm) Lunges
8 Kettlebell Hang Clean Left Arm
8 SA KB Front Rack (Left Arm) Lunges
8 Toes to bar | GHD sit up | Knee to chest
Time cap 15 mins