Gymnastic Strength
Week 1 of 4
Full Body day
warm up
2 round
1 lap DB farmer carry
5/5 jumping lunges
10 ringrow
superset 1
3 round
10 dual db straight leg deadlift
10/10 leaning lateral raise
superset 2
3 roundÂ
6-8 strict chinup
12 db goblet Sumo squat
superset 2
3 round
10 db curl
20 Barbell calf raise
Metcon
Warm up
500 m row
2 rounds of
10 Push up
10 Kipping
5 Inch worm
5 Strict press
Push Press
Every 2:30 mins x 5 sets
5 Push Press
*start with 100% of your RM strict press
Conditioning
For time:
21-15-9
Pull up | Jumping Pull up | ring rows
Box jump over | step up over | air squat
KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
Time cap 12 mins