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
Row 500 m
Then 2 rounds of
10 Squat jump
3 Squat Clean
3 Hang Squat clean
3 Push Jerk
3 Split Jerk
Clean Complex
every 3 mins x 5 set :
1 Squat Clean+ 1 Hang Squat Clean+ 1 Push Jerk + 1 Split jerk
*constant weight at 80-85% of 1 RM focus on technique consistency for those 5 sets, don’t drop the bar before finishing the complex
Conditioning
For time : [Adv | Int | Basic]
12-10-8-6-4-2
HSPU | elevated HSPU | Push up
Hang Squat Clean [50/30 kg | 40/25 kg | 20/15 kg]
Time cap 12 mins