FOUNDATIONAL STRENGTH BUILDING Gymnastics Pull-ups (1x max reps) Foundational Strength Building Superset (15 mins) Pull-ups 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 + […]

BACK SQUAT Weightlifting Back Squat (4×5) Back Squat 4 x 5 unbroken reps over all sets Metcon (AMRAP – Rounds) 5 Rounds Every 2:30 mins 12 Russian Swings24/16kg 6 Cleans 52.5/35kg 21 Double Unders

WILDCARD Metcon (AMRAP – Rounds and Reps) AMRAP 20 MIN-WORK IN PAIRS 50 box jumps 50 KB swings 24/26kg 50 burpees 50 abmat situps syncho

CONDITIONING Metcon (Time) Rowing Cindy Row 500m into: 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats After third round Row 500m Rest 5 Mins Tabata Alternate Dish & Russian Twists

BENCH PRESS Weightlifting Bench Press (3×10) Unbroken reps over 3 sets Metcon (Time) 3 rounds 15 Hang Power Cleans 60/40kg 15 HSPU

SUMO DEADLIFT Weightlifting Sumo Deadlift (3×5) Unbroken reps with good technique, otherwise reduce weight Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 5 + 5 SA KB SDHP 24/16 kg 10 Squat Jumps Rest 3 Mins Tabata Raised Glue bridge

HANG SNATCH Weightlifting Hang Snatch (1×1) Hang Snatch + Low Hang Snatch Technique over weight, dont drop the bar Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 3 Power Snatch 35/25kg 3 OHS 3 Burpee’s increasing by a factor of 3 each round

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 […]

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