Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5/5 single arm DB OH sit up
5/5 single arm DB OH lunges
5/5 Renegade rows
5 burpees
Skill work
Turkish Get Up
*work for 15 mins, learn step by step from laying in the ground to fully get up
Cross training
3-4 set of
10 m Unbroken Sled Push (build to heavy)
10 m Sled pull arm only
5 Man maker
2/2 KB Turkish Get up
Hybrid Cardio
Warm up
2 rounds of
200 m of row
10 Medball thruster
5 Burpees
10 Knee to chest
Conditioning
Every 2 mins x 6 station x 4 rounds
Station 1 : 20 m sled push (5/3x20kg plate) or slep pull (5/3×15 kg plate)
Station 2 : 20/16 Cal Rowing
Station 3 : 16 SB Box step up (15/10 kg)
Station 4 : 200 m run
Station 5 : 10 Burpee box jump
Station 6 : 16 Wall ball