Gymnastic Strength
Warm up
3 Sets:
1:00 plank
20 situps
rest 1:00 between sets
Back and Biceps development
Superset 1
4 supersets:
6-10 Chin- ups
*Add weight to make these weighted chin ups if able. Record Chin up weight or band used.
6/6 – Alt DB curls
Supersets 2
3 sets of
8-12 Elevated ring rows
12/12 DB Single arm rows
Dropset 1
2 Drop sets:
8 Hammer curls (heavy)
8 Hammer curls (moderate)
8 Hammer curls (light weight)
Dropset 2
2 Drop sets:
8 KB Upright rows (heavy)
8 KB Upright rows (Moderate)
8 KB Upright rows (Light)
Dropset means After Every 8 reps change your weight (lighter) until you complete total reps (24 reps).
METCON
Warm up
500 m row
2 rounds:
6 EB Muscle Snatch + OH Squat
6 EB Bent Over Rows
6 BB Behind the Neck Snatch Grip Press
6 Burpees
Snatch Complex
every 1:30 x 7 sets
1 Power snatch + 2 Overhead Squat
*increasing in weight
Conditioning
15 min AMRAP:
2 rounds buy in:
10 deadlifts (90/60 kg)
15 pushups
20 sit-ups
30 air squats
200m Run or 6 laps
AMRAP in remaining time of the 15 Minutes:
3 deadlifts
6 pushups
9 sit-ups
12 air squats
100m Run or 3 laps
Score is total rounds and reps completed, not including the buy in.