Gymnastic Strength
Warm up
3 Sets:
10/10 Seated Leg lifts over DB
10 Inch Worm
5/5 Cossack Squat
*rest 45 seconds between sets
Leg Day – Week 1 of 4
Sumo Deadlift
5-5-5-5-5
*Increasing in weight and Focus on perfect form with lower butt every beginning
Supersets 1
4 sets of
15 Heels elevated Close stance Goblet squat
15/15 Bulgarian Split squat (body weight or may add weight)
AMRAP 1
AMRAP 4 Minutes of Empty barbell Back Squat
AMRAP 2
AMRAP 4 Minutes of walking lunges (no weight)
METCON
Warm up
500 m row
2 rounds:
10 Kipping
3 slow pull up
5 EB Good Mornings
5 EB Muscle SnatchÂ
5 EB Back Squat + Behind the Neck Snatch Grip Push Press
EMOM 10 mins
Alt. between
min 1 : 10/8 Cal of Row or Bike
Min 2 : 5 Hang Power Snatch at 60% RM*
*cycling and Unbroken
Conditioning
12 Mins AMRAP:
200 m run (6 laps)
8 Wallball (9/7 kg | 7/5 kg | Medball thruster)
8 Pull up | Banded | Ring rows
8 Power Snatch (40/25 kg | 30/20 kg | EB)