Gymnastic Strength
Warm up
2 Sets:
5 Air Squat + toe touch
5/5 single leg Glute Bridges
10 upright row
10 Push up
Supersets 1
3 Supersets:
8/8 DB Farmer hold Bulgarian split squat
10 m Overhead Double KB/DB walking lunges
Superset 2
3 Supersets:
12 Barbell landmine rows
12 Banded face pulls
Supersets 3
3 sets of
12 Incline Bench press
12 DB Front raise
METCON
Warm up
2 mins jumping jack
2 Rounds:
5 Clean pulls
5 tall squat clean
10 Squatting elbow rotation
10 Kipping
10 GHD sit up
Squat Clean
every 1:30 x 6 Sets
set 1: 3 reps at 65%
set 2 : 3 reps at 75%
set 3-6 : 2 reps at 85%
Conditioning
10 Rounds For Time:
3 Pull Ups | banded pull up | Ring rows
4 Single arm DB Thruster (22.5/15 kg | 17.5/10 kg | 12.5/7.5 kg)
3 Toe to bar | V-Sit up | Sit up
4 Box Jumps over (60/50 cm | step up over | Air Squat)
15 MIn Cap