Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
10 KB Swing
5/5 SA KB Thruster
10 Plate OH sit up
5/5 Single Arm ring rows
Skill work
Sled Pull
*work for 15 mins, learn to pull with and without moving the feet
Kettlebell complex
5 set of
3 Single arm KB Swing (Right)
3 SA KB Hang power Clean (Right)
3 SA KB Push Jerk (Right)
3 Single arm KB Swing (Left)
3 SA KB Hang power Clean (Left)
3 SA KB Push Jerk (Left)
*this is a complex that should be done unbroken, choose weight that you are able to finish it without dropping the KB, 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
AMRAP 1 (15 mins)
500 m row
20 Single arm KB Thruster (16/12 kg)
20 Wall ball (9/7 kg)
-Rest 2,5 mins-
AMRAP 2 (15 mins)
10m Sled Pull (103kg/78 kg Incl. Sled
10m Sled push (152kg/102 kg Incl. sled)
20 m Double KB Lunges (2x 16/12 kg)
-Rest 2,5 mins-
AMRAP 3 (15 mins)
200 m run
200 m ski
0.4k Bike