Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 RIng rows with pause at the top
10 Plate Overhead sit up
10 Band Face pulls
5/5 Renegade Rows
Back and Biceps development
Superset 1
3 set of
10 Supinated grip Bent over row
10/10 Alt. DB Curls
Supersets 2
3 Supersets:
10 Barbell Upright rows
10 Lat Pull Overs
10/10 DB concentration curls
FINISHER (check mark)
10-8-6-4-2
Strict Pull-up
Box Pike Push up
METCON
Warm up
400 m rn
2 Rounds:
1 wall walk
3 slow pull up
10 Kipping
10 Push up
5 EB pausing OH squat
Circuit Strength
every 2:30 x 4 Sets
8 strict press
8 elevated ring rows
8/8 Arm circles with small plates
Conditioning
AMRAP 12 mins
200 m run
8 OH Squat (40/25 kg | 30/20 kg | Empty bar)
8 HSPU | elevated HSPU | hand release push up
8 pull-ups | banded pull ups | ring rows
8 Box jump overs (60/50 cm | step up over | step up)