Gymnastic Strength
Week 2 of 4
Warm up
20 KB Swing
10 Push up
10 worm walk
10 burpees to target
Skill work
Kettlebell Single arm Hang snatch
*work for 15 mins, learn about how to effectively play the Kettlebell sport
Kettlebell Long Cycle
A. 5 Mins Amrap
KB Single arm hang Snatch
*unbroken, no dropping the KB for 5 mins, only one time switching the arm
B. 5 mins Amrap
empty bar Shoulder to over head or back Squat
*unbroken, no dropping the bar for 5 mins
Hybrid Cardio
Warm up
200 m of run
10 burpees
10 medball thruster
20 walking lunges
Conditioning
“Compromised Running” [Adv | Int | Basic]
5 rounds for time:
400 m run or 13 laps
16 Wallball [unbroken 7/5 kg | 7/5 kg | medball thruster]
400 m run or 13 laps
16 Double KB Reverse lunges (unbroken 2×12/8 kg | 12/8 kg | DB 10/5 kg)
Time cap 50 mins