GPP Program Series 1 [PDF]

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GPP PROGRAM SERIES 1

PROGRAM OVERVIEW Welcome to series 1 of the 98 GYM GPP program. We have designed this program to be done anywhere, all you need is a Dumbbell, a weight plate and skipping rope. These are workouts from the 98 GYM GPP program. Be prepared to work and the results will speak for themselves.

WEEK ONE DAY ONE

DAY TWO

DAY THREE

DAY FOUR

DAY FIVE

DAY SIX

WARM UP 60SEC SQUAT HOLD

THEN

3 ROUNDS

10 DB REVERSE LUNGE

10 DB GOBLET SQUAT

200M EASY RUN

WARM UP AMRAP 5

15 JUMP SQUAT

20 SHOULDER TAPS

15 SINGLE SKIPS

WARM UP 60SEC PLANK

THEN

3 ROUNDS

5 SIT UP

10 PUSH UP

15 AIR SQUAT

WARM UP AMRAP 5

10 INCH WORMS

100M RUN

20 SPLIT JUMPS

WARM UP 10MINS FOAM ROLL

WARM UP AMRAP 5

20 SCORPIONS

20 MOUTAIN CLIMBERS

20M BEAR CRAWL

WORKOUT FOR TIME

3 ROUNDS

400M RUN

20 DB HANG CLEAN & JERK 10L/10R

30 DB SIT UPS

REST 2MINS 2 ROUNDS

400M RUN

20 DB HANG CLEAN & JERK 10L/10R

30 DB SIT UPS

REST 2MINS 1 ROUNDS

400M RUN

20 DB HANG CLEAN & JERK 10L/10R

30 DB SIT UPS

WORKOUT AMRAP 20

15 PLATE GROUND TO OVERHEAD

15M PLATE OH LUNGE

15 BURPEE TO PLATE

15M PLATE OH LUNGE

WORKOUT FOR TIME

20 DOWN TO 1

ALTERNATING DB SNATCH

*20M OUT AND BACK SHUTTLE SPRINT BETWEEN ROUNDS

WORKOUT AMRAP 7

12 PLATE OH SIT UP

24 PLATE RUSSIAN TWIST

48 SINGLE SKIPS

REST 3MINS AMRAP 7

12 PLATE OH SIT UP

24 PLATE RUSSIAN TWIST

48 SINGLE SKIPS

REST 3MINS AMRAP 7

12 PLATE OH SIT UP

24 PLATE RUSSIAN TWIST

48 SINGLE SKIPS

WORKOUT 30MIN WALK OUTSIDE

WORKOUT EVERY 10MINS FOR 3 ROUNDS

RUN 1KM

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

COOL DOWN 5MIN EASY WALK

5MIN SHOULDER FLOW

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

COOL DOWN 5MIN EASY WALK

5MIN SHOULDER FLOW

Cool down

5 mins nasal breathing

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

WEEK TWO DAY ONE

DAY TWO

DAY THREE

DAY FOUR

DAY FIVE

DAY SIX

WARM UP 60SEC SQUAT HOLD

THEN

3 ROUNDS

10 DB REVERSE LUNGE

10 DB GOBLET SQUAT

200M EASY RUN

WARM UP AMRAP 5

15 JUMP SQUAT

20 SHOULDER TAPS

15 SINGLE SKIPS

WARM UP 60SEC PLANK

THEN

3 ROUNDS

5 SIT UP

10 PUSH UP

15 AIR SQUAT

WARM UP AMRAP 5

10 INCH WORMS

100M RUN

20 SPLIT JUMPS

WARM UP 10MINS FOAM ROLL

WARM UP AMRAP 5

20 SCORPIONS

20 MOUTAIN CLIMBERS

20M BEAR CRAWL

WORKOUT FOR TIME

2 ROUNDS

10 SA DB RENEGADE ROW

20 SA DB DEADLIFT

30 SA DB HANG SNATCH

40 SA DB OVERHEAD REVERSE LUNGE

50 DB SWINGS

*SPLIT REPS EQUALLY BETWEEN EACH ARM

WORKOUT AMRAP 3

3 PLATE GROUND TO OH

6 SUPER BURPEE

9 SPLIT JUMPS EACH LEG

REST 2MINS

REPEAT 5 TIMES

WORKOUT FOR TIME

100 PLATE PUSH PRESS

100 PLATE BENT OVER ROW

100 PLATE RUSSIAN TWIST

*PARTITIONED AS DESIRED

WORKOUT EMOM 30

1ST MIN-MAX SKIPS

2ND MIN-MAX PUSH UP ON PLATE

3RD MIN-MAX PLATE CURL

WORKOUT 30MIN WALK OUTSIDE

WORKOUT FOR TOTAL TIME

RUN 1600M

REST 7MINS

RUN 1600M

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

COOL DOWN 5MIN EASY WALK

5MIN SHOULDER FLOW

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

COOL DOWN 5MIN EASY WALK

5MIN SHOULDER FLOW

COOL DOWN

5 mins nasal breathing

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

*SUPER BURPEE=

PUSH UP TO JUMP SQUAT TO TARGET

WEEK THREE DAY ONE

DAY TWO

DAY THREE

DAY FOUR

DAY FIVE

DAY SIX

WARM UP 60SEC SQUAT HOLD

THEN

3 ROUNDS

10 DB REVERSE LUNGE

10 DB GOBLET SQUAT

200M EASY RUN

WARM UP AMRAP 5

15 JUMP SQUAT

20 SHOULDER TAPS

15 SINGLE SKIPS

WARM UP 60SEC PLANK

THEN

3 ROUNDS

5 SIT UP

10 PUSH UP

15 AIR SQUAT

WARM UP AMRAP 5

10 INCH WORMS

100M RUN

20 SPLIT JUMPS

WARM UP 10MINS FOAM ROLL

WARM UP AMRAP 5

20 SCORPIONS

20 MOUTAIN CLIMBERS

20M BEAR CRAWL

WORKOUT DEATH BY SINGLE ARM

DEVILS PRESS

MIN 1-1 DEVILS PRESS

MIN 2-2 DEVILS PRESS

MIN 3-3 DEVILS PRESS

MIN 4-4 DEVILS PRESS

MIN 5-5 DEVILS PRESS

*ADD 1 DEVILS PRESS EACH MINUTE UNTIL FAILURE

WORKOUT AMRAP 24

25M BEAR CRAWL

50 SINGLE SKIPS

25M PLATE OH LUNGE

50 SINGLE SKIPS

WORKOUT 40-20-10

SINGLE ARM DB THRUSTER

10-20-40

LATERAL BURPEE OVER DB

WORKOUT 1MIN ON/1MIN OFF

15 PLATE OH SIT UP

MAX EFFORT PLATE GROUND TO OVERHEAD IN REMAINING TIME

*WORKOUT FINISHES WHEN 150 PLATE GTO ARE COMPLETED

WORKOUT 30MIN WALK OUTSIDE

WORKOUT 3 ROUNDS

RUN 4MIN @EASY PACE

RUN 3MIN @MODERATE PACE

RUN 2MIN @AGGRESIVE PACE

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

COOL DOWN 5MIN EASY WALK

5MIN SHOULDER FLOW

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

COOL DOWN 5MIN EASY WALK

5MIN SHOULDER FLOW

COOL DOWN 5MINS NASAL BREATHING

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

WEEK FOUR DAY ONE

DAY TWO

DAY THREE

DAY FOUR

DAY FIVE

DAY SIX

WARM UP 60SEC SQUAT HOLD

THEN

3 ROUNDS

10 DB REVERSE LUNGE

10 DB GOBLET SQUAT

200M EASY RUN

WARM UP AMRAP 5

15 JUMP SQUAT

20 SHOULDER TAPS

15 SINGLE SKIPS

WARM UP 60SEC PLANK

THEN

3 ROUNDS

5 SIT UP

10 PUSH UP

15 AIR SQUAT

WARM UP AMRAP 5

10 INCH WORMS

100M RUN

20 SPLIT JUMPS

WARM UP 10MINS FOAM ROLL

WARM UP AMRAP 5

20 SCORPIONS

20 MOUTAIN CLIMBERS

20M BEAR CRAWL

WORKOUT FOR TIME

10 ROUNDS

10 PLATE GROUND TO OH

30 SINGLE SKIPS

WORKOUT EVERY 4MINS FOR 6ROUNDS

1 DIRTY DB COMPLEX EACH ARM

WORKOUT EMOM FOR AS LONG AS POSSIBLE

6 PLATE THRUSTER

6 BURPEE TO PLATE

6 PLATE SPLIT JUMPS

WORKOUT 30MIN WALK OUTSIDE

*DB COMPLEX

1 DB PUSH UP

1 DB ROW

1 DB POWER CLEAN

1 DB FRONT SQUAT

1 DB PUSH PRESS

1 DB OH REVERSE LUNGE

WORKOUT AMRAP 10

20 MOUNTAIN CLIMBERS

10 OH PLATE SIT UP

20 MONTAIN CLIMBERS

10 PLATE CURL AND PRESS

REST 5MINS

AMRAP 10

20 MOUNTAIN CLIMBERS

10 OH PLATE SIT UP

20 MONTAIN CLIMBERS

10 PLATE CURL AND PRESS

WORKOUT FOR TIME

5KM RUN

E5MOM (INCL MIN 0:00)

25 PUSH UP

25 AIR SQAUT

COOL DOWN 5MIN EASY WALK

5MIN SHOULDER FLOW

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

COOL DOWN 5MIN EASY WALK

5MIN SHOULDER FLOW

COOL DOWN 5MINS NASAL BREATHING

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

COOL DOWN 5MIN EASY WALK

5MIN HIP FLOW

*ALL MOVEMENTS TO DONE IN THE SAME MINUTE

TRAIN HARD TRAIN SMART

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