Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Knee to chest
5/5 single arm KB thruster
20 secs Mountain climber
5/5 single arm ring rows
Skill work
Rope climb
*work for 15 mins, focus on feet wrapping and raising the feet high
Superset
3-4 set of
5-10 Jumping Bar muscle up (use box or barbell on the rack)
8/8 Barbell floor wiper
8 KB Thruster
METCON
Warm up
500 m of row
2 Rounds:
10 Box Step up
5 Inch worm
10 Hollow rock
5 Burpees
Conditioning
For Time
Buy in:
200m or 6 laps Farmers Carry one DB (22.5 kg/15kg) and one KB (24/16kg)
Into, 2 Rounds of:
30 Box Jumps (60/50 cm)
40 Air Squat
30 Plate Ground to OH (20/15 kg)
40 Abmat Sit-ups
30 Half Burpees (no chest contact)
Buy out:
200m or 6 laps Farmers Carry one DB (22.5 kg/15kg) and one KB (24/16kg)
Time cap 35 mins