Gymnastic Strength
Week 1 of 4
Warm up (no measure)
3 Sets:
:30 Side plank hold (left)
:30 Side plank hold (Right)
10 lying leg raise
8/8 plate halo (8 each side)
:30 rest between sets
Back and Biceps development
Superset 1
4 set of
6-8 Pausing Chin-ups (Pause 2 secs at top)
6-8 Pendlay row (with moderate to heavy weight)
Supersets 2
3 Supersets:
10/10 Alt Crossbody hammer curls
10 Bent over DB flys
FINISHER (check mark)
EMOM 9 mins (3 sets)
(:40 sec of work/:20 sec of rest)
1 – DB Renegade rows
2 – Barbell curls
3 – Barbell upright rows
Pick your weight , Amrap each movement for during the minute
METCON
Warm up
3 mins single unders
*every broken do 2 burpess
2 Rounds
4/4 Cossack Squat
4 Scap Push Ups
4 Push-ups
8 Jump Squat
10 Band pull aparts
Circuit Strength
Every 1:30 x 8 set (total 12 mins)
Alt. between
Set A – 10 bench press + 8 Push-ups
Set B – 10 Supinated grip Bent over row + 8 KB Upright row
Conditioning
For time: (Adv|Int|Basic)
10-20-30-20-10
Wall-balls (9/7 kg | 7/5 kg | medball thruster
Ab mat Sit-ups
Double unders | 2x Single unders | jumping jack
Time cap 15 mins