Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
12 Lying leg raise
12/12 Bicycle Crunch
12 V- Ups
Biceps + Triceps
Superset 1
4 Sets:
5x weighted chin up
8x Bradford press
Supersets 2
4 Sets:
6x 1½ Barbell curls
12x DB OH Triceps extension
Supersets 3
4 sets of
8/8 Alt DB Curls
8/8 Seated DB Alt. strict press
METCON
Warm up
500 m row
2 Rounds:
10 kipping
10 V-sit up
6 Air Squat
4 single arm Devil press
Circuit Strength
Every Min x 12 Min (4 Rounds)
Min 1: 30 secs of dead hang
Min 2: 12 GHD sit up
Min 3: 6 Devil presses (pick DB weight you can do unbroken)
Conditioning
AMRAP 6 mins x 2 set (rest 3 mins in between set)
20/16 Cal row
15 Box Jump | Step up | Walking lunges
10 Toes to bar | Knee to chest | abmat sit up
*score is your total reps in 2 sets