Gymnastic Strength
Full Body Day
Week 1 of 4
Warm up (no measure)
3 Rounds:
10 Lying leg raise
20 sec Side plank (right)
20 sec Side plank (left)
30 Mountain climber
Superset 1
3 sets of
8 Deadlifts
10 Wide stance KB goblet squats
8/8 Alt DB curls
Supersets 2
3 set
12 DB Bench
8 Strict Pull-ups
12 Push-ups
FINISHER (Time)
2 Rounds:
20 Front rack lunges
20 Bradford press
20 supinated grip Bent over rows (palms up)
20 Hollow rock
2:00 Rest
*with an empty barbell
*The goal is to rest as little as possible until the round is completely finished. Then rest 2:00 and repeat for round 2
METCON
Warm up
2 rounds:
250m Row
6/6 Single arm DB Push Press
6 Zombie Squat
6 burpees
6 Scap Pull Ups
Front Squat waves
Set 1: 0:00 -4:00
5 @ 60%
3 @ 68%
2 @ 75%%
Set 2: 4:00 – 8:00
3 @ 72%
2 @ 77%
1 @ 82%
Set 3: 8:00 – 1200
2 @ 80-82%
1 @ 83-86%
1 @ 88-92%+
1 @ 95%+ If you feel good )
Conditioning
EMOM x 12 mins (6 Rounds)
Min 1: 12 Alt DB Snatch (22.5/15 kg | 17.5/10 kg | 10/5 kg)
Min 2: 6 Burpee Box Jump + Max Rep Single Arm DB Thruster
*No rest between the minutes today, so use the DB Snatch as a place to breathe and recover before the burpee minute.
Score is Total Thrusters completed over the 12 Minutes