FOUNDATIONAL STRENGTH BUILDING
Gymnastics
Pull-ups (Max reps)
Metcon (AMRAP – Reps)
5 rounds:
1 Minute max KB Hang Power Clean & Jerk.24/16 KG
(Switch hands every 5 reps).
Rest 30 seconds.
1 Minute: Max sit ups
1 Minute max KB Hang Power Clean & Jerk.24/16 KG
(Switch hands every 5 reps).
Rest 30 seconds.
1 Minute: Max sit ups
Score is amount of Hang Power Clean and Jerks
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/ or Strict C2B Superset with 30 sec single arm plank each side
B) 3 x :20-30 Chin-over-Bar Hold
Superset with 10-12 Skull crushers"
Score
1x max pull ups
Level 1 RX- strict
Level 2 – Band