Gymnastic Strength
Full Body Day
Week 2 of 4
Warm up
2 Rounds:
10 GHD Back extension
10 DB Goblet Squat
10 EB Upright rows
30 sec Plank Shoulder taps
Paused Back Squat
4 sets x 6 reps
Supersets 1
3 sets of
8 Good morning
8 DB Fly
Supersets 2
3 Supersets:
4/4 Barbell Overhead Lunges
8 Close Grip Chin Up
8 Ring dips or 15 Bench Dips
METCON
Warm up
400 m or 13 laps run, then
try every movement 5 reps
Conditioning
END Year WOD
“31/12”
31 Push Presses (30/20 kg)
31 Pull-Ups
31 Hang Power Snatches (30/20 kg)
31 Sit-Ups
31 Toes-to-Bars
31 Power Clean (30/20 kg)
31 Box Jumps (60/50 cm)
31 Back Squats (30/20 kg)
31 Hand Release Push up
31 Thrusters (30/20 kg)
31 walking Lunges
31 Burpees
Time cap 40 mins