Gymnastic Strength
Week 3 of 4
Warm up
2 round
5 eb strict press
10 OH plate situp
15 plate front raise
superset 1
3 round
10 db bench press
8 bradford press
superset 2
3 round
10 db chestfly
6-8 dips
superset 3
3 round
10 upright row
10 db skull crusher
METCON
Warm up
2 Rounds:
10 Double unders or 30 single unders
10 KB swing
5 strict leg raise
10 Prisoner Squat
5 inch worm
Gymnastic Volume
EMOM x 10 mins
alt. between
min 1 : 5-10 Toes to bar
min 2 : 40 secs wall sit
Conditioning
12:00 AMRAP:
5 Kettlebell hang snatch (right)
5 Kettlebell hang snatch (left)
10 KB Goblet squat
25 double unders