Gymnastic Strength
Full Body Day
Week 1 of 4
Warm up
2 Rounds:
10 GHD Back extension
10 DB Goblet Squat
10 EB Upright rows
30 sec Plank Shoulder taps
Paused Front Squat
4 sets x 6 reps
Supersets 1
3 sets of
8 Romanian Deadlift
8 Wide Grip Bench Press
Supersets 2
3 Supersets:
10 DB Hex presses
10 Plate Front raise
10 Elevated Ring Rows
METCON
Warm up
500 m row or 1k bike
2 Rounds:
12 KB Swing
6 EB pausing front squat
6 Behind the neck Strict Press
6 EB stiff leg deadlift
EMOM 10 mins
Alt. Between
6 Double KB thruster
6 Hang Double KB Clean and Jerk
Conditioning
12 Min AMRAP:
24 double-unders | 48 Single unders | 24 Jumping Jack
8 Hang squat cleans (50/30 kg | 30/20 kg | empty bar)
6 HSPU | elevated HSPU | 12 Hand release push up
4 Power Snatch