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

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

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *