Gymnastic Strength
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
Full Body
Supersets 1
4 sets of
8 Incline Bench Press
15 No Lock out KB Goblet Squat
Supersets 2
4 sets of
8 Pendlay row
4 Push Press
Finisher
3 Sets with just a empty Barbell
10 BB Curls
15 BB Strict press
20 Back Rack Lunges (10 each leg)
*do as fast as you can, with minimum rest
METCON
Warm up
2 mins single unders
2 Rounds:
6 EB Muscle Sntach
30 secs Barbell OH Hold
6 Burpees
30 secs Wall sit
Weightlifting Stamina
Every 1:30 x 6 set
5 Lateral Burpees over bar
2 Power Snatch
*start from 50% RM then increase the weight
Conditioning
For time:
40 Double Under | 100 Single unders | 40 Jumping Jack
30 KB Goblet Squat (24/16 kg | 16/12 kg |12/8kg)
20 Hang Power Snatch (40/25 kg | 30/20 kg | empty bar)
10 Burpee Pull Ups | Burpee Knee to chest | Burpees to target
20 Hang Power Snatch
30 KB Goblet Squat
40 Double Under | 100 Single unders | 40 Jumping Jack
Time cap 15 mins