Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 RIng rows with pause at the top
10 Plate Overhead sit up
10 Band Face pulls
5/5 Renegade Rows
Back and Biceps development
Superset 1
3 set of
10 Bent over row
10/10 DB concentration curls
Supersets 2
3 Supersets:
10 Upright rows
10 Bent Over DB Fly
10/10 Alt. DB Curls
FINISHER (check mark)
10-8-6-4-2
Strict Pull-up
Strict burpees
METCON
Warm up
400 m rn
2 Rounds:
1 wall walk
3 slow pull up
10 Kipping
10 Push up
10 EB Front squat
Circuit Strength
every 2:30 x 4 Sets
8 strict press
8 elevated ring rows
8/8 Arm circles with small plates
Conditioning
AMRAP 12 mins
200 m run
4 Front squats (60/35 kg | 40/25 kg | empty bar)
8 HSPU | elevated HSPU | hand release push up)
8 pull-ups | banded pull ups | ring rows
8 wall-balls (9/7 kg | 7/5 kg| medball thruster)