Gymnastic Strength
Week 3 of 4
Warm up
250 m rowing
2 round
10 ringrows
5 empty bar romanian deadlift
5 empty bar goodmorning
Back and Biceps Development
Negative Pull up
3 sets of
4-8 negative pull up
*use band if needed, control the way down
Supersets 1
3-4 sets of:
– 12 supinated barbell row
– 10 deadlift
– 10 bent over reverse fly
Supersets 2
3-4 sets of:
– 10/10 alt dumbbell curl
– 10 reverse dumbbell curl
– 6-8 chin up
METCON
Warm up
500 m of row
2 Rounds:
10 Kipping
10 Air Squat
10 m Frog jump
10 V-sit up
Row Sprint
AMRAP 20 secs x 4 sets
in 20 secs Go as Hard as possible to get Max Calorie
*rest 2 mins in between
Conditioning
2:00 on /1:00 off x 5 sets
200 m run or 7 laps
7 Toes to bar | Knee to chest | V-sit up
Amrap wallballs (9/7kg | 7/5kg | medball thruster) in remaining 2:00
*score is total reps wall bal l+ t2b + run
*200 m run equals 20 reps