Gymnastic Strength
Week 4 of 4
Warm up
3 Sets:
:30 Side plank hold (left)
:30 Side plank hold (Right)
10 KB upright rows
10 Medball sit up
:30 rest between sets
Back and Biceps development
Superset 1
4 set of
6-8 close grip chin ups
8 DB Chainsaw row (with moderate to heavy weight)
Supersets 2
3 Supersets:
10/10 Alt Crossbody hammer curls
10 Seated Double DB Bent over row
FINISHER
EMOM 9 mins (3 sets)
(:40 sec of work/:20 sec of rest)
1 – Wall leaning DB hammer curls
2 – DB Bent over fly
3 – KB SDHP
Pick your weight , Amrap each movement for during the minute
METCON
Warm up
3 mins single unders
*every broken do 2 burpess
2 Rounds
10 Elbow rotation
10 Hang power clean
10 Push Press
10 Kipping
10 knee raise
Circuit Strength
EMOM 12 mins (3 rounds)
1: 4-6 Hang power clean (60/35 kg | 45/ 28 kg | 30/20 kg)
2: 10 Toes to Bar | hanging knee raise | V-sit up
3: 4-6 Push Jerk (60/35 kg | 45/ 28 kg | 30/20 kg)
4: 10 GHD sit up | V-sit up | Sit up
Conditioning
AMRAP 12 mins (Adv | Int | Basic)
5 pull up I Banded pull up | ring rows
5 Burpees to target | burpees to target | Burpees
10 Shoulder to over head (40/25 kg | 30/20 kg | empty bar)