Gymnastic Strength
Week 2 of 4
Back and Biceps
warm up
2 round
10 kipping
10 eb stiff deadlift
5/5 single arm ring row
kipping pull up / butterfly pull up
every 1.00 minute x 6 set
4-8 rep
superset 1
3 round
8 deadlift
8/8 db row
superset 2
3 round
6-8 chinup
10 ring biceps curl
tabata dead hang
every 20 secs x 8 set
Metcon
Warm up
500 m rowing
2 rounds of
5 Burpees
10 EB Elbow rotation (Squatting)
5 Muscle Clean
5 Thruster (pause at bottom)
5 Split stance strict press
10 Good morning
Clean and Jerk
Every 1:30 mins x 8 sets
1 Power Clean + 1 Hang Squat Clean + 1 Split jerk
*start from 50% of your RM
Conditioning
Benchmark WOD
“FRAN”
21-15-9 Reps For Time
Thrusters (43/30 kg)
Pull-Ups
Time cap 12 mins