Gymnastic Strength
Full Body Day
Warm up
3 Rounds:
10/10 KB Suitcase side crunch
10 Seated leg lifts
30 Mountain climber
Superset 1
3 sets of
8 zombie squat
16 alt KB Farmers hold lunges
Supersets 2
3 set
10 DB OH tricep extension
10 BB Push press
10/10 single arm Lateral raise
Supersets 3
3 set
12 bench press
10/10 KB Gorilla rows
METCON
Warm up
2 rounds:
200m Row
6/6 lateral Box Step Ups
6 kang squat
6 burpees
6 Scap Pull Ups
Front Squat waves
Set 1: 0:00 -3:30
6 @ 57%
4 @ 67%
2 @ 77%
Set 2: 3:30 – 7:00
4 @ 70%
3 @ 75%
2 @ 80%
Set 3: 7:00 – 10:30
3 @ 77%
2 @ 80%
1 @ 85%+
Conditioning
AMRAP 15 mins
2 Rope climbs | 4 burpees knee to chest | 6 banded pull up
6 Burpees box jump | burpees step up | box step up
8 Power cleans (50/30 kg | 40/25 kg | 30/20 kg)
10/10 Lunges