Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
10 EB Upright rows
10 ring rows
10 Knee to chest
10 Plate hammer curl
Back and Biceps
Pausing chin ups
4 sets of 6 chin up (pause at the top 3 secs)
Superset 1
3 Supersets:
10 DB Bent over wide row
10 Barbell curls
Superset 2
3 Supersets:
12 Barbell landmine rows
12 Banded face pulls
Superset 3 (optional)
3 Supersets:
5 wide pull up
10 DB reverse curl
METCON
Warm up
2 mins of single unders
2 Rounds:
20 secs dead hang
10 Air Squat
10 worm walk
10 V-sit up
Strength Circuit
Every 3:00 x 4
3 laps KB Farmer carry
8-12 barbell curl to press
8-12 Push-ups
Conditioning
AMRAP in 12 mins:
9 Hang Power Clean (50/30 kg | 30/20 kg | empty bar)
12 Wall balls (9/7 kg | 7/5 kg | medbal thruster)
15 Double unders | 30 Single unders | 15 Jumping jack