18 May 2023

Gymnastic Strength

Warm up

try every movement for 10 reps

Circuit Body armor

*focus on keep moving for entire minute, use light to moderate weight

 

3 rounds of

1 mins on / 1 mins off

 

1: Single arm Hang KB Clean

2: Plank Shoulder taps

3: Single Arm KB Front Rack Reverse Lunge

4: single under or jumping jack

5: Row Calorie

6: Russian KB swing

7: Box Step up

 

METCON

Warm up

Try every movement at least 5 reps

Conditioning

 

For Time [Adv | Int | Basic]

 

3 rounds of 

 

4 min Amrap

15/12 cal Row

8 Alt Single Arm Devil Press ( 22.5/15 kg | 17.5/10 kg | 12.5kg | 7.5 kg)

-rest 1 mins-

 

4 min Amrap

30 Walking Lunges 

10 lateral Burpees over DB

10 Alt Single Arm Dumbbell Snatches ( 22.5/15 kg | 17.5/10 kg | 12.5kg | 7.5 kg)

-rest 1 mins-

 

4 min Amrap

2 Wall Walks | scaled wall walks | 10/10 Plank Shoulder Taps

4 Strict pull Up | banded pull up | 8 ring rows

12 Alternating V Ups

-rest 1 mins-