Gymnastic Strength
Week 2 of 4
warm up
2 round
4/4 Jumping split squat
8 KB stiff leg deadlift
4/4 single arm ring rows
8 Pike push up
superset 1
3 round
10/10 Single arm db seated overhead press
12/12 Single Arm KB Deadstop Row
superset 2
3 round
8/8 Barbell Back Rack split Squat
8/8 Staggered Stance KB Romanian deadlift
superset 3
2 round
5-10 Chin up
8-15 Sphinx Push up
METCON
Warm up
400 m of row
2 Rounds:
10 Kipping
10 Air Squat
10 m Frog jump
10 V-sit up
Circuit Strength
Every 3:00 x 4 sets
10 m Sandbag walking Lunges
6-8 Strict Pull up
6-8 Strict Double KB press
Conditioning
2 rounds for time of:
50 double-unders | 150 single unders or 25 DU | 60 Jumping jack
16 KB Farmers Hold Lunges (2×24/16 kg | 16/12 kg | 12/8 kg)
50 double-unders
16 Pull ups | banded Pull ups | Ring rows
50 double-unders
16 Toes to bar | 30 Knee to chest | 20 Ab mat sit up
Time cap: 15 minutes