Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
6 slow air squat (3 secs down 3 secs up
3/3 Alligator rol (3 each side)
10/10 Bulgarian Split Squat
10 V-ups
LEG Day
Box Squat
8-8-8-8
*full stop on the box but don’t collapse
Supersets 1
3 Supersets:
10 Landmine hack Squat (w/ close stance)
8 cal standing air bike
Supersets 2
3 Supersets:
10 Toes elevated Double DB Romanian DL
5/5 Barbell back rack box step up
METCON
Warm up
AMRAP 6 mins
5 cal row leg only
5 Zombie squats
5 EB Good mornings
10 GHD back extension
25 Single unders
Strength Stamina
EMOM 8 mins
3 Front Squats with a 2 Sec Pause in the bottom of each rep
*hold true 2 secs with a deadstop every reps. constant weight at 65% RM
Conditioning
Every 3 Min x 5 Rounds
25 Double Unders | 50 Singles | 25 jumping jack
20 Wallballs (9/7 kg | 7/5 kg | medball thruster)
10 Deadlifts (80/55 kg| 60/40 kg | 40/25 kg)