FOUNDATIONAL STRENGTH BUILDING Gymnastics Toes-To-Bar (1x max) TTB Beginners: Part A: approx. 3 rounds 5-10 Lying TTB Superset with Broom stick Arch hold Part B Active tuck ups: 20 secs’ Superset with alligator rolls right and left for 30 seconds Intermediate/Advanced Part A: approx. 3 rounds X – Strict leg raises or TTB Superset with […]
Monthly Archives: August 2020
BACK SQUAT Weightlifting Back Squat (4×8) Back Squat 4 x 8 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 20 Lunges 15 Wall Ball 9/7kg
WILDCARD Metcon (AMRAP – Rounds and Reps) AMRAP 20min 4 cleans 50/30kg 3 push press 2 front squat 10 Bar facing burpees 50 DUs
CONDITIONING Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 24 Walking Lunges 12 Pull-Ups Run 300m Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 18 Box Jumps 15 Russian Swings 24/16KG 9 HSPU
BENCH PRESS Weightlifting Bench Press (3×10) Unbroken reps Metcon (AMRAP – Reps) For Max Reps 2 Min: Row Cals 1 Min: Rest 2 Min: Bar Touching Burpee’s 1 Min: Rest 2 Min: Box Jump Overs 1 Min Rest 2 Min: KB Push Press (24/16KG switch every 5 reps) or BB 42.5/30kg 1 Min Rest 2 […]
SUMO DEADLIFT Weightlifting Sumo Deadlift (3×5) Sumo Deadlift 3 x 5 Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP: 12 Lateral Bar Hops, 9 Deadlifts 60/40kg, 6 Power Cleans Control the bar throughout the workout, dont drop it.
SNATCH Weightlifting Hang Snatch (1×1) 0-4 mins – 3 Hang Muscle Snatch 4-8 mins – 2 Hang Snatch 8-12 mins – 1 Hang Snatch Technique over weight, control the bar up and down, dont drop the bar Metcon (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch24/16KG 30 seconds rest for total reps
FUNCTIONAL STRENGTH BUILDING Gymnastics Pull-ups (Max reps) Foundational Strength Building Superset (15 mins) A) 3 x 5 Strict Pull-Ups/Chin-Ups Superset with 60: plank B) 3 x :10-20 Chin-over-Bar Hold Superset with 10-12 banded pull downs, 2 sec pause at the bottom Intermediate Skill/Strength Building Superset (15 mins) A) 3 x 3- 5 + Strict Pull-Ups/Chin-Ups/ […]
BACK SQUAT Weightlifting Back Squat (4×8) Back Squat increase to a challenging weight for unbroken reps with sound technique Metcon (Time) 5 rounds 10 Burpee Box Jump Overs 20 Wall Ball 9/7kg
WILDCARD Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 2O Burpees 20 Box Jumps 20 Push ups 20 Pull ups 20 Lunges 20 Sit ups