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