Gymnastic Strength

Warm up

Jumping Jack 1 mins

2 rounds of

10 Burpees

6 Worm walk

Supersets 1

4 sets of

12 Single Arm DB Overhead Sit up

10 Bench Press

Supersets 2

4 sets of

12 Alt. V-sit up

10 Incline Bench Press

Supersets 3 (optional)

4 sets of

10 Hanging Leg Raise

5 DB Man-maker

METCON

Warm up

 

Row 500 m

Then 2 rounds of

4 bear complex

10 kipping

4 EB Overhead lunges (each leg)

10 V- sit up

 

Stamina Squat

EMOM 12 mins

mins 1 : 3 Front Squats

mins 2 : 6 Back Squats

at 65-70% of 1 RM Back squat

Conditioning

For time [Adv | Int | Basic]

3 rounds of

20 Alternating DB snatch (22.5/15 kg | 15/10 kg | plate ground to OH)

20 Wall ball [9/7 kg | 7/5 kg | medball thruster]

10 Toes to bar | GHD Sit up | knee to chest

10 Thruster [50/30 kg | 40/25 kg | 20/15 kg]

 

Time cap 18 mins