Gymnastic Strength

Week 1 of 4

Warm up 

2 Sets:

8/8 Single Leg Glute Bridges per Leg

8 Air Squats

8 Good Mornings 

4/4 Cossack Squat

 

LEG Day

Superset 1

3-4 sets (working for 15 mins)

 

8/8 KB Goblet Curtsy lunges

12 Close Stance Hack Squat

Superset 2

3-4 sets (working for 15 mins)

 

8 Double KB Thruster

12 Barbell hip thrust

Finisher

AMRAP 5 mins

Single KB Box Step up

 

METCON

Warm up

5:00 AMRAP

10 Band Pull Aparts

10 Good Mornings

3×3 Position of Squat Snatch w/ pause 3 secs at bottom

3 laps of run

 

Squat Snatch

EMOM 10 mins

Sets 1-4

1 Snatch Pull + 2 High Hang Snatch

Sets 5-7

1 Snatch Pull + 2 Above knee Hang Snatch

Sets 8-10

1 Snatch Pull + 1 Snatch

 

Start from 50% RM Snatch, building over the 10 minutes

Conditioning

“Nancy”

5 rounds for time

 

400 m run

15 Overhead Squat (40/25 kg | 30/20 kg | empty bar)

 

Time cap 20 mins

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *