Gymnastic Strength
Full Body Day
Week 3 of 4
Warm up
2 Rounds:
5 Inch worm
10 DB Goblet Squat
10 box step up
30 sec Plank Shoulder taps
Front Rack Single Arm DB Box Step Up
3 sets:
8 Right foot
8 Left foot
Supersets 1
3 sets of
8 Close grip bench press
8/8 Single arm DB rows
Supersets 2
3 Supersets:
10 DB Hex presses
5 Strict Pull-ups
Finisher
AMRAP 2 mins
Box jump/ box step up
METCON
Warm up
2 Rounds:
3 slow pull up
10 Kipping
5/5 Curtsy lunge
5 Behind the neck Push Press
10 GHD sit up
Push Jerk complex
every 2 mins x 6 Sets
1 Push Jerk with a 3 sec Pause on the dips
1 Push Jerk WIth a 3 secs pause on the receive
1 Push Jerk
*start at 50% of your 1 RM then build the weight
Conditioning
In 12 mins
30 Box Jump | step up | Air squat
30 Toes to bar | knees to chest | Sit up
–
20 Box Jump
20 Pull Ups | Banded Pull up | SDHP
–
10 Box Jump
10 Thruster (50/30 kg | 35/20 kg | empty bar)
In remaining time do Max reps of power clean and jerk (50/30 kg | 35/20 kg | empty bar)
Time cap 12 mins