Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
10 m waiter plate carry (right)
10 m waiter plate carry (left)
10 kipping
5 full bridges
2 wall walk
Skill work
Butterfly Pull up
*work for 15 mins, focus on learning how to use kip
Odd object movement
3-4 set of
2 m side wall walk (right)
2 m side wall walk (left)
10 Reverse crunch with hip thrust
10 Dual KB Squat clean
1 lap mixed KB Front Rack + OH Carry (left)
1 lap mixed KB Front Rack + OH Carry (right)
Hybrid Cardio
Warm up
2 rounds of
200 m of row
10 sandbag thruster
5 Burpees
10 Knee to chest
Conditioning
Every 2 mins x 6 station x 4 rounds
Station 1 : 4 wall walk
Station 2 : 20/15 Cal Rowing
Station 3 : 16 SB Box step up (15/10 kg)
Station 4 : 200 m run or 7 laps
Station 5 : 10 Burpee box jump
Station 6 : 20 KB swing (24/16 kg)