Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Pull Up (Slow)
10 Single Arm DB Row
Practice Wall Hand stand/Wall walk
Practice for 10-15 mins
Supersets
3 sets of
8 Chin Up
10 Upright Row
8 Pull up
10 Barbell Curl
METCON
Warm up
Row 500 m
then 2 rounds of
10 Good morning
10 Kipping
10 GHD Back extension
10 Split squat jump
Deadlift
3-3-3-3-3-3
*build in weight
Conditioning
“Valentine Cupid’s Shuffle”
AMRAP (with a Partner) in 14 minutes [Adv | Int | Basic]
2 calorie Row
2 Hang Power Clean (40/25 kg | 30/20 kg | 20/15 kg)
2 Front Rack Lunges (40/25 kg | 30/20 kg | 20/15 kg)
4 calorie Row
4 Hang Power Clean (40/25 kg | 30/20 kg | 20/15 kg)
4 Front Rack Lunges (40/25 kg | 30/20 kg | 20/15 kg)
.
.
.
Add 2 calorie, 2 clean and 2 lunges every round. One person working at a time, Switch as you desire.