Gymnastic Strength
Full Body Day
Warm up
2 Rounds:
10 Good Mornings
8 OH Plate Walking Lunge
10 Scapula pull up
8 Push up
Superset 1
3 sets of
6 OH Squat
10/10 Staggered stance DB Deadlift
Supersets 2
3 set
8 Pendlay row
12 DB Bench Press
FINISHER
3 sets:
6 Double DB Bent Over Rows
6/6 Alt DB curls
6 DB Push Press
6 DB RDLs
6 DB narrow Stance squats
6 DB Push up
:45 Sec Front Plank Hold
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Rest : 90 seconds between sets
–
Goal is to not dropping the DB until finish the set
METCON
Warm up
2 mins of single unders
2 rounds:
6 Kang Squat
10/10 Alt. V ups
6 slow GHD Back extension
10 Kipping
Back Squat waves
Back Squat (Complete 1 set every 1:30 x 7 set)
8-8-6-6-4-4-2
*increase weight, start from 60% of your RM
Conditioning
For Time: (Adv | Int | Basic)
60 Double unders | 180 single unders | 60 Jumping jack
30 Thruster (40/25 kg | 30/20 kg | empty bar)
40 Double unders | 120 single unders | 40 Jumping jack
20 Pull ups | Banded Pull up | Ring rows
20 Double unders | 60 single unders | 20 Jumping jack
10 Wall walk | Scaled wall walk | Inch worm
Time cap 15 mins