Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 KB Swing
5 Double KB Push Jerk
10 Prisoner Squat
5/5 KB OH Sit up
20s HS Hold
Skill work
Kipping Handstand Push up
*work for 15 mins, learn how to kick out. If you already have them, do Deficit HSPU
Kettlebell complex
3-4 set of
6/6 KB Gorilla rows
6 Double KB Deadlift
6 Double KB Hang Power Snatch
6 Double KB Front Squat
100m Double KB Front rack Carry (3 laps)
*this is a complex that should be done unbroken, choose weight that you are able to finish it without dropping the bar, start the first set with the light weight first.
Hybrid Cardio
Warm up
2 rounds of
250 m of row
10 burpees
10 Sit up
10 Air squat
Conditioning
5 Rounds For Time:
5 Strict Pull Ups
10 Push Ups
20 Walking Lunges
400m Run or 500 m Row
*Modify Strict Pull Ups with banded strict pull ups or ring rows
-Rest 5 mins-
4 Rounds For Time:
400m Run or 32/28 Cal Bike
100 m KB Farmers Carry (3 laps), AHAP but unbroken
20 m Burpee Broad Jump
20 Wallballs (unbroken if possible) 9/7 kg
Time cap 60 mins