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
5 Mins Amrap
KB Single arm hang Snatch
*unbroken, no dropping the KB for 5 mins, only one time switching the arm
5 mins Amrap
empty bar Shoulder to over head or back Squat
*unbroken, no dropping
the bar for 5 mins
HYBRID CARDIO
Warm Up
300 m row
10 burpees
30 air Squat
Conditioning
With a partner
40-30-20-10
Wallball (9/7 kg)
Burpee knee to chest
Rowing (cal)
Box Step up w/ sand bag (20/10 kg)
Single arm KB Hang Clean and jerk (24/16 kg)
Time cap 40 mins