Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
1 mins Plank
10 Cossack Squat (5 each leg)
10 Single arm DB Strict Press
EMOM 8 mins
16 KB swing
Supersets 1
3 sets of
8 Behind the neck Strict Press
8 Back rack lunges
Supersets 2
3 sets of
5 Strict HSPU or Box pike push up
10 Hip thrust
METCON
Warm up
Run 400 m
then 2 rounds of
10 Good morning
10 Single arm KB push jerk
10 Jump Squat
Deadlift
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps at 70%
Set 2: 8 Reps at 75%
Set 3: 6 Reps at 80%
Set 4: 4 Reps at 85%
Set 5: 2 Reps at 90%
Conditioning
For time : [Adv | Int | Basic]
21-15-9
Deadlift (90/55 kg| 70/40 kg | 50/25kg)
Box Jump (60/50 cm) | (50/30 cm) | step up
Double KB Push Jerk (16/12 kg | 12/8 kg | 8/ DB 5 kg)
Time cap 15 mins