Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
12 Seated leg lifts
8/8 Bicycle crunch
6/6 Plate OH Lunges
6 GHD Sit up
LEG Day
Back Rack Bulgarian Squat
4 sets of
6 Right Foot
6 Left Foot
1½ Front Squat
8-8-8-8
Supersets
3 Supersets:
10 Hip Thrust
6/6 DB Curtsy Lunges
FINISHER
4 Rounds of
:40 sec wall sit + 20 sandbag walking lunges
METCON
Warm up
2 Rounds
250 m row
8 EB Goodmorning
8 Squat + Toe Touch
4 x 3 Postion of power clean
EMOM 10 mins
Even – 12/9 Cal row
Odd – 5 TNG power Cleans at 55-60% RM
Conditioning
‘Lilian Bday WOD’
For Time:
1000 m row
600 m run or 20 laps
30 Hang power cleans (60/35 kg | 40/25 kg | EB)
50 air squats
Time cap 15 mins