Gymnastic Strength
Warm up
3 Rounds:
10/10 KB Suitcase side crunch
10 Hanging Leg raise
30 secs Mountain climber
Superset 1
3 sets of
8 Back Squats
8/8 Alt KB Farmers hold lunges
Supersets 2
3 set
10/10 Alt. DB Bench Press
10/10 Single arm KB Gorilla Rows
Supersets 3
For Quality:
12-10-8-6-4-2
Strict pull-up
DB Lateral raise
METCON
Warm up
5 Min AMRAP
5/5 Single arm Alt Kettlebell Swings per Arm
5 Goblet Squats
5 Muscle snatch
10 Good Mornings
20 Sec BarHang From Rig
Front Squat waves
Set 1: 0:00 -3:30
5 @ 57%
3 @ 67%
2 @ 77%
Set 2: 3:30 – 7:00
3 @ 75%
2 @ 80%
1 @ 82%
Set 3: 7:00 – 10:30
2 @ 80%
1 @ 83%
1 @ 88%+ )
Conditioning
8 rounds for time:
2 Power Snatch (50/30 kg | 40/25 kg | 30/20 kg)
4 Strict Pull Ups | Banded Pull up | Ring rows
6 Sit Up
8 Air Squat
Time cap 15 mins