Gymnastic Strength
Warm up
3 Sets:
10 Hanging leg Raise
12 Plate OH sit up
15 secs superman hold
*rest 45 seconds between sets
Leg Day – Week 1 of 4
Deadstop Deadlift
5-5-5-5-5
*deadstop= pause 1 secs on the floor every reps
*We will do this for all 4 weeks. The goal is to start and end 5-10% heavier each week.
Supersets 1
3 sets of
12 Close stance Romanian deadlift
8/8 Cossack Squat (may add barbell weight)
AMRAP 1
AMRAP 3 Minutes of Barbell Sumo deadlift (50% of bodyweight)
AMRAP 2
AMRAP 5 Minutes of Lateral Box Step up 60/50 cm (no weight)
*switch every 10 reps
METCON
Warm up
500 m row
2 rounds:
10 PVC dislocation
5 EB Stiff leg Deadlift
5 EB Snatch grip Upright Rows
5 EB Muscle Snatch + OH Squats
5 Snatch Grip Behind the Neck Push Press
Snatch (Weight)
Below The Knee Hang Squat Snatch
Every 2 mins x 6 sets:
2 set x 3 reps @ 60%
2 set x 3 reps @ 70%
2 set x 3 reps @ 80%
*These sets should be unbroken
Conditioning
“Melly Bday WOD”
9 Mins AMRAP:
9 Cal Row
9 Hang Power Snatch (40/25 kg | 30/20 kg | Empty bar)
9 Overhead Squat