Gymnastic Strength

Week 1 of 4

Warm up

2 Sets:

10 Goodmorning

5/5 SA DB Thruster

10 Plate OH sit up

5/5 Single Arm DB Strict Press

 

Skill work

Push Jerk (Cycling)

*work for 15 mins, learn to receive without moving the feet

Synchro Work

Find a partner, and do together

4 set of

8 Deadlift

8 Front Squat

8 Box Jump over or step up over

8 DB Snatch (Left)

8 DB Snatch (Right)

*pick a weight that you can do continuously with your partner.

Hybrid Cardio

Warm up

2 rounds of

250 m of row

10 burpees

10 Sit up

10 Air squat

 

Conditioning

For time:

5 – 15 – 25 – 35 – 25 -15 – 5

Cal rows

Burpees

KB Swing (16/12 kg | 12/8 kg | Plate GTOH 10/5 kg)

KB Box Step up

 

Time cap 50 mins

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