Gymnastic Strength
Week 1 of 4
warm up
2 round
5m Inchworm
8 Russian KB Swing
8/8 KB Halo
8 Ring Row
superset 1
4 round
8 DB Incline Chest Fly
8 Dual DB Bent Over Back Fly
superset 2
3 round
10 Hip Thrust
15 DB Goblet Cyclist Squat
superset 3
3 round
10 Double DB Biceps curl
10/10 Single Arm DB triceps extension
Metcon
Warm up
2 mins single unders
2 rounds of
5 Burpees
3 EB Bear complex
5 Slow good morning
30 secs plank
Front Squat
Every 2:00 mins x 5 sets
5 Front Squat
*constant at 75-80% of your RM
Conditioning
3 Rounds:
30 Double Unders | 75 single unders | 30 Jumping jack
10 Thruster (40/25 kg | 30/20 kg | empty bar)
Directly Into….
3 Rounds:
30 Double Unders
10 Burpees
time cap 12 mins