Gymnastic Strength
Warm up
2 Sets:
10 KB Swing
5 Double KB Push Jerk
10 Prisoner Squat
5/5 KB OH Sit up
20s HS Hold
Skill work
Kipping Handstand Push up
*work for 15 mins, learn how to kick out. If you already have them, do Deficit HSPU
Kettlebell complex
3-4 set of
6/6 KB Gorilla rows
6 Double KB Deadlift
6 Double KB Hang Power Clean and Jerk
6 Double KB Front Squat
100m Double KB Farmer Carry (3 laps)
*this is a complex that should be done unbroken, choose weight that you are able to finish it without dropping KB, start the first set with the light weight first.
Hybrid Cardio
Warm up
2 rounds of
250 m of row
10 burpees
10 Sit up
10 Air squat
Conditioning
4 Rounds For Time:
5 Toes to bar
10 Push Ups
20 Walking Lunges
400m Run or 500 m Row
*Modify Strict Pull Ups with banded strict pull ups or ring rows
-Rest 4 mins-
4 Rounds For Time:
400m Run or 25/20 Cal Bike or ski
100 m KB Farmers Carry (3 laps) (2×24/16 kg)
10 m Burpee Broad Jump
10 Wallballs (unbroken if possible) 9/7 kg
Time cap 50 mins