Gymnastic Strength
Full Body Day
Week 2 of 4
Warm up
2 Rounds:
10 Air squats
5/5 lunges
10 banded face pulls
5 Worm walk
20 sec Mountain climber
Supersets 1
2 sets:
Max reps of DB Front Delt raise
Max reps of Upright row
Max reps of DB strict press
Supersets 2
2 sets:
Max reps of DB flys
Max reps of Bent over Reverse flys
Max reps of pushups
Supersets 2
2 sets:
Max reps of double DB curls
right into
Max reps of alt DB curls
FINISHER
AMRAP 8 mins (1:00 Work/ 1:00 Rest) 2 rounds
Alt. between
-Bulgarian split squats (may add weight by holding DB/*Switch Legs every 5 Reps
-Single arm Front rack KB Squat w/ Close stance
METCON
Warm up
2 mins of single unders
2 rounds:
200 m run
6 strict press
6 Front squat
6 EB Split jerk
6 Box Jump
Jerk
Every 1:30 x 6 sets:
Sets 1-3 : 3 Push Press
Sets 4-6: 3 Split jerk
*build weight accordingly
Conditioning
For time:
15 Thruster (40/25 kg | 30/20 kg | Empty bar)
20 Single DB Box step ups (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
25 Sit-ups
50 Double unders
25 Sit-ups
20 Single DB box step ups
15 Thruster
Time cap 16 mins