Gymnastic Strength
Warm up
3 Sets:
:30 Front plank hold
20 sit-ups
10 plate front raise
:30 rest between sets
Back and Biceps development
Superset 1
3 set of
8-10 Weighted Pull-ups
8-10 Weighted Dips (rings, dip bar, or box, or chair)
Supersets 2
3 Supersets:
10-12 Inverted barbell row
10-12 Double DB hammer curls
10-12 Bent over flys
AMRAP
AMRAP 2 Minutes of Barbell Curl
then
AMRAP 2 Minutes of Upright rows
METCON
Warm up
2 Rounds
100m Run or 3 laps
10 Good Mornings
5 Scap Pull Ups
5 Bradford Press
3 Burpees
Strength Circuit
Every 2:00 x 6 for 12:00 total:
Odd: 6/6 Farmers Hold KB/DB split squat + 8 KB/DB deadlift
Even: 3 strict press + 4 Push Press + 8 DB OH triceps extension
Conditioning
4:00 work/ 1:00 rest x 3 rounds:
200m run
12 hang Power Clean (40/25 kg | 30/20 kg | empty bar)
8 thruster (40/25 kg | 30/20 kg | empty bar)
8 Toes to bar | GHD sit up | abmat sit up
AMRAP Burpee pull-ups or burpess knee to chest in remaining time
your score is burpees reps