Gymnastic Strength |
Warm Up | 500 m row then 2 rounds of 10x Air Squat 20x Mountain climb | ||
|
Superset
|
Hanging Leg Raises | 4 x 12 reps | ||
| GHD Sit up | 4 x 10 reps | or V ups | ||
| Wall sit | 4 x 45 Secs | |||
| Strength | Front rack Lunges | 4 x 8 reps (4 reps each) | ||
| Optional Str | Overhead Squat | 4 x 4 reps |
Metcon |
Warm Up | 500 m row then 2 rounds of 10x EB Lunges 8x EB SDHP 6x Burpees | ||
| Hang Squat Clean | 5 x 5 reps | Increasing in weight | ||
| Conditioning |
6 rounds of
|
Pull up | 6 reps | [Adv|Int|Beg] = [Pull up|Banded Pull up|Ring row] |
| Overhead Squat | 6 reps | [Adv|Int|Beg] = [(40/25 kg)|(30/20kg)|(20/15 kg)] | ||
| TC : 12 mins | Lat Burpees over bar | 6 reps | [Adv|Int|Beg] = [Must Jump|Stepping| Burpees] |