Gymnastic Strength
Warm up
3 sets:
6 Push-ups
6/6 Single arm DB press
6 reverse burpees
Incline Bench Press
10-10-10-10
Supersets
3 Sets:
Bench Press x 8-12 reps
Single Arm Dumbbell Tricep Kickback x 8-12 reps/arm
Wall walk x 4-6 reps
DB strict press Drop set
2 rounds
1 Max reps of DB strict Press (heavy weight)
– right into
1 Max reps of DB strict Press (moderate weight)
– right into
1 Max reps of DB strict Press (light weight)
*focus on good form
*record total number of push-ups
AMRAP
In 2:30 Complete:
Max Arm circles with 2.5kg or 1.25 kg plate
*every break switch directions
METCON
Warm up
500 m row
2 rounds:
10 EB elbow rotation
5 EB Good morning
5 EB Upright Rows
5 EB Muscle Clean + front Squats
10 Jumping squat
Clean (Weight)
Below The Knee Hang Squat Clean
Every 2 mins x 6 sets:
2 x 3 @ 60%
2 x 3 @ 70%
2 x 3 @ 80%
*These sets should be unbroken
Conditioning
AMRAP 5 mins
30 wall ball (9/7 kg | 7/5 kg | medbal thruster
20 Shoulder to Overhead (40/25 kg | 30/20 kg | EB)
in the remaining time, AMRAP Alt DB snatch (22.5/15 kg | 17.5/10 kg | 12.5 kg | 5 kg)
Rest 2 mins then,
AMRAP 5 mins
100 Double unders | 250 single under | 100 Jumping jack
20 Power clean (40/25 kg | 30/20 kg | EB)
in the remaining time, AMRAP Alt DB snatch (22.5/15 kg | 17.5/10 kg | 12.5 kg | 5 kg)
*your score is total of DB snatch reps