Gymnastic Strength
Warm up
2 mins single unders
2 rounds of
5 Alt. DB Strict Press (each)
5 DB Front rack Squat
20 secs Mountain climbers
Supersets 1
3 Giant Sets:
8 Double Kettlebell Cleans
8 Inchworms
8 KB Russian twist sit up (each side)
Supersets 2
60 m Single Arm KB Overhead Carry (2 laps)
15 Alt. V-sit upÂ
15/12 Calorie Airbike
METCON
Warm Up
500 m row
2 rounds of:
6 Box Step up with slow lowering (each leg)
6 EB ThrustersÂ
6 Squat Jump
|
DEADLIFT
Every 2 mins x 5 set
5 Deadlift
*starting from 100% BW then building weight
METCON
40-30-20 reps for time of:
Row calories
Dumbbell box step-ups at 50 cm (2×15 kg /10 kg) | (2 x 10 kg / 5 kg) |sandbag step up (10/5 kg)
Time cap 20 mins
Olympic Weightlifting
Warm up:
Pull up, muscle clean, squat clean, jerk 3rep x 4set
1. Clean + jerk
75% 2+3 rep x 3 set
85% 2+1 rep x 2 set
90% 1+1rep x 3 set
2. Pull clean
Max % 1 rep x 2 set
85% 3 rep x 3 set
3. Side Behind
10 rep x 4 set
Woman 10 kg
Man 15 kg