Gymnastic Strength
Warm up
2 rounds of
5 Inch Worm
20 Abmat Sit-ups
:30 Front plank
Supersets 1
3 sets of
12 Double DB Farmers Carry walking lunges
12 Romanian Deadlift
Supersets 2
3 sets of
8/8 Alt. Dumbell Curl
12 Smashed head DB bench
max reps BB bradford press (empty barbell)
METCON
Warm up
3 Rounds:
6 Alt leg Kipping swings (foot to chest height)
5 reps 1 1/4 Zombie squats
4 Burpees
3/3 Alt DB snatch
Front Squat (Squat Maintenance)
Every 1:30 x 6 Sets:
2 Pause Front Squats + 2 Front squats @ 63-67% of 1 RM
(2 sec pause, 4 total squats each set)
Conditioning
A) 2 Mins AMRAP [Adv | Int | Basic]
5 Double DB Shoulder to OH (2*22.5/15 kg | 17.5/10 kg | 12.5kg | 7.5 kg)
5 Toe To Bar | V-sit up | abmat sit up
rest 1 Min
B) 3 MIN AMRAP
5 Double DB Front squat
5 Box Jumps (60/50 cm)
Rest 1 Min
C) 4 Min AMRAP
5 DB Thrusters
100m Run or 3 laps