Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 Knee to chest
5 EB thruster
10 Stiff leg deadlift
5 Burpees
Skill work
Toes to Bar
*work for 15 mins, focus on the kipping efficiency and reps smoothnes
Superset
3-4 set of
8/8 Landmine rotation
8 Cluster (Squat clean and thruster)
8 Dumbell Burpees Deadlift
METCON
Warm up
500 m of row
2 Rounds:
10 plate ground to OH
5 knee to chest with pause 3 secs at top
10 Air Squat
5 behind the neck empty bar strict press
Conditioning
For Time
3 Rounds For Time:
35/30 Cal Row
20 Plate OH Sit Ups (10/5 kg)
20 Plate thruster (10/5 kg)
immediately into
3 Rounds
50 Double Unders or 125 Single unders
15 Push press (30/20 kg)
10 V-Ups
immediately into
3 Rounds
400 m run
20 Alt KB Goblet Hold Reverse Lunges (16/12 kg)
8 Strict Chin Ups
Time cap 35 mins