Gymnastic Strength
Week 1 of 4
Warm up
20 Half burpees
20 KB Swing
10 Push up
10 worm walk
Skill work
Kettlebell Clean and Jerk
*work for 15 mins, learn about how to effectively play the Kettlebell sport
Kettlebell Long Cycle
- 6 Mins Amrap
Double KB Clean and Jerk
*unbroken, no dropping the KB for 5 mins
- 6 mins Amrap
Russian KB Swing
*unbroken, no dropping the KB for 5 mins
Hybrid Cardio
Warm up
200 m of run
200 m of row
10 walking lunges
10 medball thruster
10 abmat sit up
Conditioning
Round 1 Run/Wall balls
100 m run (3 laps)/10 Wall balls
200 m run (7 laps)/20 wall balls
300 m run (10 laps)/30 wall balls
400 m run (13 laps)/40 Wall balls
500 m run (16 laps)/ 50 wall ball
-Rest 4 mins-
Round 2 Row/Walking Lunges
10 cal Rows / 10 m sandbag lunges
20 Cal rows / 20 m sandbag lunges
30 cal rows / 30 m sandbag lunges
40 cal rows / 40 m sandbag lunges
50 cal rows / 50 m sandbag lunges
Time cap 50 mins