Gymnastic Strength
Week 1 of 4
Warm up
2 round
10 goodmorning
10 kipping
30 secs mountain climber
superset 1
3 round
10 snatch stance deadlift
10 kb gorrila row
superset 2
3rohnd
10 arnold press
10 close grip benchpress
core circuit
2 round
10 bicycle crunch
10 hollow rock
10 glute bridge
5/5 alternatif v ups
METCON
Warm up
2 Rounds:
1 wall walk + 15 secs Hold
5 split strict press
5/5 Curtsy lunge
10 Good morning
10 Kipping
Split Jerk complex
every 2 mins x 6 Sets
1 split Jerk with a 3 sec Pause on the dips
1 split Jerk WIth a 3 secs pause on the receive
1 split Jerk
*start at 50% of your 1 RM then build the weight
Conditioning
for time
10 wall walk | scaled wall walk | 20 inch worm
20 deadlift (100/65 kg | 70/45 kg | 40/25 kg)
30 pull ups | jumping pull ups | ring rows
20 deadlift
10 wall walk
Time cap 12 mins