Gymnastic Strength
Warm up
2 mins of single under /jumping jack
then, 2 rounds of
10 Plate thrusters
5/5 Curtsy Lunges
Pausing Back Squat
5 Sets of 5 reps @65% RM
Pause for 2-seconds at the bottom of each rep.
Supersets 1
3 Sets of
10/10 Back Rack Reverse Lunges reps (each leg)
10-15 GHD Sit ups
Use weight that will allow you to go unbroken.
Supersets 2
3 Sets of
:30 Weighted Wall Sit Hold
8-12 Jump Squats
Rest as needed between rounds.
METCON
Warm up
2 Rounds
12/10 Cal row
8 Muscle clean
8 EB Bar front squat
8 Kipping
A.Pausing Squat clean
-Establish 1RM Pause Squat Clean (2 second pause at the knee), followed by:
– EMOM 12 mins
1 Pause Squat Clean (2 second pause at the knee) at 70-75% of RM
B.Conditioning
4 Rounds (Adv | Int | Basic)
In a 4-minute window complete:
15/12 Cal Row
10-14 Wallballs (9/7 kg) | (7/5 kg) | Medball thruster
10-14 Toes to Bar | Knee to chest | ab mat sit up
10-14 Burpees
You should have at least 30-45 seconds of rest each round. Scale reps accordingly