Gymnastic Strength
Full Body Day
Week 4 of 4
Warm up
2 Rounds:
5 Hindu Push up
10 DB Goblet Squat
10 reverse lunges
1 mins Plank
Front rack Barbell cyclist squat
3 sets x 20 reps
Farmers Hold Walking Lunges
3 sets x 30 reps
Behind the back Deadlift
3 sets x 8 reps
Upper Accessory
3 Supersets:
8 Upright rows
16 DB Push Press
METCON
Warm up
3 mins of single unders
*every broken 3 burpees
2 Rounds:
12 OH Plate walking lunges
6 Diamond Push up
6 Snatch Grip upright rows
6 Muscle Snatch
EMOM 10 mins
Alt. Between
10 Close Grip Bench Press
8 Close Grip Chin Up
Conditioning
*From 00:00 – 08:00
3 Rounds for time :
40 Double unders | 80 Single unders | 40 Jumping Jack
8 Power Snatch (40/25 kg | 30/20 kg | empty bar)
*Then 08:00-13:00
3 Rounds For Time:
10 OH Squat
8 Lateral Burpees over Bar | step over | Burpees
Your score is total reps. Perfect score is 198 reps