Gymnastic Strength
Week 2 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
Front Rack Lunges
4 sets of
6 Right Foot
6 Left Foot
1½ Back Squat
8-8-8-8
Supersets
3 Supersets:
10 Hip Thrust
6/6 DB Bulgarian Split Squat
FINISHER
3 Rounds of
:40 sec wall sit + 20 Box Step up
METCON
Warm up
2 Rounds
250 m row
10 PVC dislocation
10 EB Good morning
3 x 3 EB Position of power Snatch
8 Squat + Toe Touch
3-Position of Power Snatch
6 sets of
1 High Hang Power Snatch + 1 above knee power Snatch + 1 Power Snatch
*increasing in weight, it is a complex, dont drop the bar before completion
Conditioning
“Venus B’day” WOD
21-15 – 9
Cal Row
Power Snatch (40/25 kg)
Time cap 9 mins