Gymnastic Strength
Warm up
3 rounds of
4/4 Single arm DB OH sit up
4/4 single leg KB deadlift
8 cal row (legs only)
Supersets 1
4 sets of
6/6 Single Arm KB/DB OH squat
6/6 Barbell Rear Foot Elevated Romanian Deadlift
Supersets 2
3 sets of
10 Sand bag burpees
10 Hang Squat clean
10 Hollow rocks
METCON
Warm up
3 mins of single unders
*every broken 5 push up
2 Rounds:
8/8 Plank to toe touch
8 EB Snatch grip upright row
8 stiff leg deadlift
3 x 3 Position of squat snatch
Squat Snatch
3-3-3-3-3
*touch and go, building weight
Conditioning
AMRAP 15 mins [Adv | Int | Basic]
3 wall walks | 3x 2-steps wall walks | 12/12 elevated plank shoulder taps
3 SDHP (40/25 kg | 30/20 kg | empty bar)
3 OH Squat (40/25 kg | 30/20 kg | empty bar)
3 wall walks | 3x 2-steps wall walks | 12/12 elevated plank shoulder taps
6 SDHP (40/25 kg | 30/20 kg | empty bar)
6 OH Squat (40/25 kg | 30/20 kg | empty bar)
3 wall walks | 3x 2-steps wall walks | 12/12 elevated plank shoulder taps
9 SDHP (40/25 kg | 30/20 kg | empty bar)
9 OH Squat (40/25 kg | 30/20 kg | empty bar)
and so on until 15 mins is done