Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Hanging leg raise
10/10 Alt Plank position Taps
10 Wide Push up
10 Band Pull apart
Chest and Back development
Superset 1
3 set of
8-10 Wide grip supinated bench press
8/8 DB Upright Crossover
Supersets 2
3 sets of
5-8 Wide Grip Pull Ups
12 DB Lat Pullovers
Supersets 3
3 sets of
10-10-10 Incline I-Y-T
8-12 Explosive push up
METCON
Warm up
2 mins single unders
2 Rounds:
20 secs Scapula Pull up
10 Hollow rock
5 Good morning + Twist
5 behind the neck strict press
*build weight your Deadlift
Posterior Chain
Every 1:30 x 8 Sets (4 Each)
Odd Sets: 8 TnG Deadlift @ 50-60%
Even Sets: 15-20 Superman Pulse
Conditioning
On a 15:00 Clock
For Time:
Annie
50-40-30-20-10
Double Unders | x2 Single unders | Jumping jack
Situps
AMRAP In Remaining Time
5-10-15-..
Pull up
Shoulder to OH (40/25 kg | 30/20 kg | empty bar)
*Score 1 – Annie Time
*Score 2 – Total AMRAP Reps