Gant Hybrid – Endurance
Skill (5-25min)
- Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc)
- Sport Specific Skills
- Light Oly Lifting Techniques
- Throwing, kicking, punching, jump roping, etc.
Endurance (30 min-3 hr)
- Running, Biking, Swimming, Rowing
- 10k run
- Fartleks
- Indian Run (Any Obstacle you can find)
Stretching
- Hip Flexors, adductors, Hamstrings, Shoulders
Gant Hybrid – Power/Conditioning
Skill (5-25min)
- Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc)
- Sport Specific Skills
- Light Oly Lifting Techniques
- Throwing, kicking, punching, jump roping, etc.
Olympic Weightlifting – Power Development (45-60 min)
- 1 or 2 reps
- Snatch or Power Snatch + Assistance Exercise (OHS, Snatch Balance)
- Clean & Jerk or Power Clean & Jerk (Racked Jerk, Squat Cleans)
- Pull (Barbell Row, Weighted Pull-ups)
Conditioning (10-15 min)
- CF WOD Modified
- Sandbags, Kettlebells, Rocks, Kegs, Med Balls, Dumbbells, Etc
- Bodyweight or moderate weight exercises
Stretching
- Hip Flexors, adductors, Hamstrings, Shoulders
Gant Hybrid – Sprints/Strength
Skill (5-25min)
- Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc)
- Sport Specific Skills
- Light Oly Lifting Techniques
- Throwing, kicking, punching, jump roping, etc.
Sprint (10-20min)
- 200m or less
Strength (45-75min)
- 1-5 Reps, 1-5 Sets (Default = 3×5)
- Deadlift 5×1: Do once per week
- Back Squat or Front Squat
- Push (SP, Weighted Dips, Bench Press)
- Pull (Barbell Row, Weighted Pull-ups)
Stretching
- Hip Flexors, adductors, Hamstrings, Shoulders
CF-021209
FOR TIME:
45 Double Unders
45 Squat Clean = 2 x 45# DBs
45 Ring Dips
45 Double Unders
WF-Fetch It
Set up Cones 25 paces or 75 feet apart.
Sprint 50m out and 50m back (From baseline)
10 pushups (at baseline)
SB Walking Lunges from baseline to other cone (SB on left one way, then right)
10 Push-ups
SB Lateral Toss (To cone and back, face the same way)
10 Push-ups
Repeat for 30 Minutes or 3-5 rounds