Gymnastic Strength
Warm up
Jumping Jack 1 mins
3 rounds of
10 Leg Raise
10 Push up
Supersets 1
4 sets of
12 Overhead KB/Plate sit up
10 Incline Bench Press
8 Upright row
Supersets 2
4 sets of
12 V-sit up
10 Bench Press
METCON
Warm up
Row 500 m
then 2 rounds of
5 Kang Squat
10 Kipping
5 Burpees
10 GHD Back extension
Deadlift
5-5-5-5-5
Conditioning
AMRAP 10 mins [Adv | Int | Basic]
5 Deadlift [100/60 kg | 80/45 kg| 60/30 kg]
5 Burpees to target | Burpees | Mountain climber
5 Toes to Bar | Knee to chest | Ab mat sit up
5 Box Jump [60/50 cm | 50/30* cm | step up]
Oly. Weightlifting
Warm up
Vertical Jump 5 rep x 3 set
Pull up+muscle snatch + press, 3rep x 4set
Power (hang + below knee+ snatch)
2+2+2 rep x 3 set 70%
1+1+1 rep x 3 set 80%
power clean + front squat
3+3 rep x 3 set 75%
2+2 rep x 3 set 85%
Good morning
5 rep x 4 set