Gymnastic Strength
Warm up
13 Laps or 400m Run
Tabata 1
20 secs on : 10 secs off x 8 sets
Wall Sit
Tabata 1
20 secs on : 10 secs off x 8 sets
Bar Hang
Supersets
4 sets of
4 Burpee box jump
6 KB Single leg deadlift (each leg)
8 Bench / Box/ ring Dips
10 Unbroken Wall ball (work on form)
METCON
Warm up
400 m run
Then 2 rounds of
6 Elbow rotation
6 EB Muscle Clean
6 EB Front Squat
6 EB Jerk
6 Burpees
Clean Complex
5 sets of
1 Power Clean+ 1 Hang Squat Clean+ 1 Jerk
*start from your 70% of your RM, build to heavy every set
Conditioning
For time
[Adv | Int | Basic]
400 m run
15 Power clean [60/40 kg | 45/20 kg | 30/20 kg]
10 HSPU | Push Press 45/30 kg | Push Press 30/20 kg]
60 Double unders | 120 Single Unders | 60 Jumping Jack
10 HSPU | Push Press 45/30 kg | Push Press 30/20 kg]
15 Power Clean [60/40 kg | 45/30 kg | 30/20 kg]
400 m run
Time cap 15 mins