Gymnastic Strength
Week 4 of 4
Warm up
3 Sets:
5 Air Squat + toe touch
10 Glute Bridges
10 Hanging leg raise
10/10 Single leg Calf Raises
LEG Day
Alt. Deficit Back Rack Reverse lunges
4 sets of
12 reps (6 reps each leg)
Back Squat
1 sets of
40 reps back squat at 35% of 1 RM
*try to complete that unbroken but if break do 8 burpees
Supersets 1
3 Supersets:
10 Cyclist squat (w/ DB Farmers hold)
10/10 Goblet DB Bulgarian squat
METCON
Warm up
3 Rounds:
2 slow pull up
10 Kipping
5/5 Curtsy lunge
5 Pausing front squat
10 Good morning
Front Squat complex
every 2 mins x 5 Sets
1 Front Squat with a 3 sec Pause + 1½ Front Squat + 1 Front Squat
*start at 60% of your 1 RM Squat then build the weight
Conditioning
“Edo’s Bday WOD”
For time
Buy in : 600 m run or 20 laps
38 Abmat Sit up
38 Double KB Deadlift (2×16/12 kg | 12/8 kg| DB 10/5 kg)
38 Double KB Push Jerk (2×16/12 kg | 12/8 kg| DB 10/5 kg)
38 Double KB Farmers hold Alt Reverse Lunges (19 reps each leg)
Time cap 12 mins