Gymnastic Strength
Warm up
3 sets of
10 Air Squat
10 EB Goodmorning
10 Abmat sit up
Front Squat
4-4-3-3-2-2
*building weight to heavy
Deadlift
4-4-3-3-2-2
*building weight to heavy
Hollow rock
Accumulate 100 reps
METCON
Warm up
500 m row
then 2 rounds of
3 x 3 Position of Squat clean
10 Kipping
3 Slow Pull up
10 Air Squat
Barbell Cycling
On the 0:00 – 12 Unbroken Below knee Squat clean (60% of RM)
On the 5:00 – 9 Unbroken Below knee Squat clean (67% of RM)
On the 10:00 – 6 Unbroken Below knee Squat clean (75% of RM)
*increasing in weight, don’t drop the bar
Conditioning
3 Rounds:[Adv | Int | Basic]
25/20 Calorie Row
20 Wall balls (9/7 kg) | (7/5 kg) | med ball thruster
15 Pull-ups | Banded Pull up | Ring rows
Time cap 18 mins