Gymnastic Strength
Week 1 of 4
Full Body day
warm up
2 round
10 pvc disclocation
10 eb goodmorning
5 eb scott pres
superset 1
3 round
6-8 ring dips/dips
10 dual db straight leg deadlift
superset 2
3 round
10 db goblet cyclist squat
10 reat delt fly
superset 3
2 round
15 barbell curl
20 plate calf raise
Metcon
Warm up
500 m row
2 rounds of
5 Pausing OH Squat
5 Box Jump
2 wall walk
100 m or 3 lap KB Farmer carry
Pausing Overhead Squat
Every 2:00 mins x 6 sets
3 Pause Overhead Squat
*start with 75% of your RM OH Squat
Conditioning
AMRAP 15 mins
12 Box Jump over | step up over | Air Squat
10 HSPU | elevated HSPU | 15 Hand Release Push up
8 Double KB Box step over (2x16kg/12 kg | 12/8 kg | KB 8 kg/ DB 5 kg)