Gymnastic Strength
Warm up (no measure)
5 mins of easy run
then,
50 Tuck ups
25/25 Heel taps
Full Body Day
Superset 1
3-4 sets of
6/6 Front rack Barbell Lunges
10 DB bench press (record weight)
10 Seated DB Bent over reverse flys
Supersets 2
3-4 Sets:
10 Zombie Squat
12 Seated DB Skull crusher
12 GHD Back Extension
METCON
Warm up
2 rounds:
50 Single unders
10 Burpees
10 steps lateral squat walk (right)
10 steps lateral squat walk (left)
:20 Sec Hollow Body Hold
Front Squat
Every 1:30 secs x 6 sets
1 Pausing Front Squat + 1 ½ Front Squat + 1 Regular Front Squat
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
For Time
2 rounds of:
40 Double unders
30 Alt. Hang DB Clean and Jerk (22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
20 Single arm Devils press (22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
10 Toes to Bar | GHD sit up | Knee to chest
Time cap 12 mins