Gymnastic Strength
Warm up
3 sets:
20/20 KB Side bend
:30 front plank hip twist
*rest :30 Seconds between sets
Upper/ Chest Day
Seated Barbell Strict Press
6-6-6-6 (record your weight, start from 60% of your strict press RM)
Supersets 1
3 Sets:
8-12 Seated Double DB Arnold’s Press
8-12 Ring Dips or weighted bench dips
8/8 Single Arm Lateral Raise
Supersets 2
3 Sets:
10 DB Front Raise + Upright Fly
10 Wide Grip Supinated Bench Press
Max reps of bradford press (empty bar)
METCON
Warm up
3 Rounds:
100 m run or 3 laps
10 Good morning
10 Upright row
1 wall walk
3 Tempo Push up (3 secs down, 3 secs hold, 3 secs up)
Strength Circuit
Every 2:30 x 4 Sets (10 Minutes)
20 Alt DB Press (10 left/10 right)
6 Strict Pull Ups
6 Ring Dips or Diamond Push up
6 DB Bent over row
*pick weight you can do unbroken
Conditioning
“Tony Bday WOD”
4 rounds of : Adv | Int | Bsc
10 Burpees
10 Toes to bar | GHD Sit up | Ab mat sit up
10 Box jump | Step up | Air Squat
Time cap 12 mins