Gymnastic Strength

Warm up

2 rounds of

20 Jumping jacks

10 Air Squat

5 Burpees

EMOM 6 mins

10-16 KB Goblet Squat

Supersets 1

3 sets of

10 Weighted abmat sit up  (use medball)

8 Bench Press

Supersets 2

3 sets of

5/5 Kettlebell/ Dumbell Windmill (5 each side)

10 Narrow grip Bench Press

METCON

Warm up

 

SIngle under 3 mins

*if broken 2 burpees

Then 2 rounds of

8 wall ball

4 inch worm

8 Push up w/ 3 sec pause at bottom

4 EB bear complex

Back Squat

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

3 rounds for time  [Adv | Int | Basic]

4 Wallwalk | scaled wall walk | 30 Mountain climber

16 Alt. DB Squat Snatch  [22.5kg/15 kg | 15/10 kg| Goblet Squat]

40 Double unders | 80 Single unders | 40 Jumping jack

 

Time cap 12 mins