Gymnastic Strength
Full Body Day
Week 2 of 4
Warm up
3 Rounds:
10 Lying leg raise
20 sec Side plank (right)
20 sec Side plank (left)
30 Mountain climber
Superset 1
3 sets of
12 Push up
8 Romanian Deadlifts
5/5 DB Farmers hold Alt lunges
Supersets 2
3 set
12 DB Bench
6-10 Strict Pull-ups
12 Inverted BB Row
FINISHER
3 Rounds:
20 Air Squats
20 Tuck crunch
10 Barbell curls
10 DB OH tricep extension
Rest 1:00 between rounds
METCON
Warm up
2 rounds:
250m Row
6 Push up
6 Kang Squat
6 Inch worm
6 Squat Jump
Back 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
AMRAP 10 mins
10 Wallball (9/7kg | 75 kg | medball thruster
10 Cal row
10 Hand release push up
10 Ab mat sit up