Gymnastic Strength
Full Body Day
Week 4 of 4
Warm up (no measure)
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 Push press
Supersets 3
3 set
12 bench press
12/12 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
Back Squat waves
Set 1: 0:00 -3:30
5 @ 57%
3 @ 67%
2 @ 79%
Set 2: 3:30 – 7:00
3 @ 77%
2 @ 80%
1 @ 82-85%
Set 3: 7:00 – 10:30
2 @ 80-82%
1 @ 83-86%
1 @ 88-92%+
Conditioning
For Time:
30 box jumps | step up | Air Squat
10 pull-ups | banded Pull up | Ring Rows
10 thrusters (40/25 kg | 30/20 kg | EB)
20 box jump overs | step up over | Lunges
10 pull-ups
10 thrusters
10 burpee box jump | Burpees step up | Burpees
10 pull-ups
10 thrusters
Time cap 14 mins