Gymnastic Strength
Warm up
6 mins easy constant Run
then, 2 rounds of
3 Slow Overhead Squat
20 secs Mountain climber
Back Squat
Week 5/6
Day 2/3
2-2-2-2-2-2
*All at 85% of 1 Rep Max
Giant sets
3 Sets of
8 Bench Press
8 Upright row
10 Hanging Leg Raise
10/10 SL Glute Bridge (10 each leg)
METCON
Warm up
400 m run
Then 2 rounds of
10 Push Up
5/5 Single arm KB Clean and jerk
10 Kipping
Body Armor
4 sets of
5 (Weighted) Ring dips
5 Wide Pull up
Conditioning
6 Rounds for Time [Adv | Int | Basic]
6 HSPU | Elevated HSPU | Push Press (30/20 kg)
6 Pull Ups | Pull ups | SDHP (30/20 kg)
6 Burpees
6 KB swing (24/16 kg) | (16/12 kg) | (12/8 kg)
Time cap 15mins