1 December 2023

Gymnastic Strength

Full Body Day

Week 1 of 4

Warm up

2 Rounds:

5 Inch worm

10 DB Goblet Squat

10 banded lat pull over

30 sec Plank Shoulder taps

 

Front Rack Cyclist Squat

3 sets x 20 reps

Stagger Stance RDL

3 sets:

8 Right foot

8 Left foot

Upper body

4 sets of 

16 reps (8 each arm) Alt Cross body hammer curls

12 incline bench Y raise (using DB)

FINISHER

Complete 80 DB push press

*Every time you break complete 5 strict pull-ups.

*suggested weight 2x15kg/10 kg

 

METCON

Warm up

500 m row or 1k bike

2 Rounds:

12 Sit up

6 EB thruster

6 Behind the neck Strict Press

6 EB stiff leg deadlift

 

Every 1:30 secs x 8 sets

Alt. Between

 

6 Push Jerk (65-75%)

6 Deadlift (65-75%)

Conditioning

2 Rounds:

 

1:00 max cal bike or Row

:30 rest

1:00 Max GHD Sit up | V-sit up | Sit up

:30 rest

1:00 Max Box Jump (60/50 cm | Step up | Air squat)

:30 rest

1:00 seconds max Wall ball (9/7kg | 7/5 kg | medball thruster)

:30 rest

 

*your score is the total reps