Gymnastic Strength

Full Body Day

Week 1 of 4

Warm up

2 Rounds:

 

10 Lying leg raise

20 sec Side plank (right)

20 sec Side plank (left)

30 Mountain climber

Superset 1

4 sets of

6 Deadlifts

10 Close Grip Bench Press

 

Supersets 2

4 set

10 Landmine rows

10 DB Cuban Press

FINISHER

2 Rounds:

 

20 EB Front Squat

15 EB strict press

20 Bent over rows (supinated grip)

15 V-ups

20 Hand release push up

 

1:30 Rest

*with an empty barbell

 

METCON

Warm up

2 rounds:

200 m run or 6 laps

6 Scap Pull up

10/10 Bird Dog

6 Zombie squat

6 Squat Jump

Front Squat waves

Front Squat (Complete 1 set every 1:30 x 7 set)

 

8-8-6-6-4-4-2

*increase weight, start from 60% of your RM

Conditioning

6 rounds (Adv | Int | Basic)

5 Pull up | Banded Pull up | Ring rows

5 Power clean (40/25 kg | 30/20 kg | Empty bar)

5 Thruster (40/25 kg | 30/20 kg | Empty bar)

100 meter run or 3 laps

 

Time cap 15 mins

Posted in WOD

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