Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
12 Hollow rock
12 Good morning
5/5 Cossack Squat
5 Inch worm
LEG Day
Superset 1
4 sets
8 reps of cyclist Squat
8/8 Elevated Single leg Glute Bridge
Superset 2
4 sets
12 Squat with plate press out
8/8 Barbell single leg deadlift
Finisher
100 No lock out Air Squat
*Aim to complete in as few sets as possible
METCON
Warm up
500 m row
2 Rounds:
6 EB Thruster
20 secs Mountain climber
6 Inch worm
20 secs wall sit
Thruster
every 2:00 x 5 set
3 Thruster
*Increasing in weight
Conditioning
4 rounds of
20 wall ball (9/7 kg | 7/5 kg | medball thruster)
15/12 Row for cal
20 Double unders | 60 single unders | 20 Jumping jack
5 Wall walk | Scaled wall walk | 50 mountain climber
Time cap 20 mins