Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Goodmorning
5/5 SA DB Thruster
10 Plate OH sit up
5/5 Single Arm DB Strict Press
Skill work
Strict Ring Dips
*work for 15 mins, learn to have firm ring support and use band if needed
Odd object movement
4 set of
10 walking Overhead Doble DB lunges
5 evil wheels
100 m (3 laps) KB Suitcase Carry (Right arm) 24/16 kg
100 m (3 laps) KB Suitcase Carry (left arm) 24/16 kg
Hybrid Cardio
Warm up
2 rounds of
250 m of row
10 burpees
10 Sit up
10 Air squat
Conditioning
For time:
5 – 10 – 15 – 20 – 25
Cal rows
Pogo Burpees
KB Swing (16/12 kg | 12/8 kg | Plate GTOH 10/5 k
g)
KB Box Step up
Push press (40/25 kg | 30/20 kg | empty bar)
Time cap 35 mins