Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
5 Muscle Snatch
5 Snatch Grip Jerk
10 Pike Push Up
20s HS Hold
10 walking lunges
Skill work
Kipping Handstand Push up
*work for 15 mins, learn how to kick out. If you already have them, do Deficit HSPU
Barbell complex
3-4 set of
6 Snatch Pull
6 Hang power Snatch
6 Overhead Squat
6 Back Rack Right leg Lunges
6 Back Rack Left leg Lunges
*this is a complex that should be done unbroken, choose weight that you are able to finish it without dropping the bar, start the first set with the light weight first.
Hybrid Cardio
Warm up
2 rounds of
250 m of row
10 KB Swing
5 Burpees
5/5 single arm KB Thrister
Conditioning
“Steven WOD”
Station 1
AMRAP 6 mins
Single Arm Hang KB Snatch (16/12 kg)
*athletes only may drop the KB ONE time to change hands. If you dropped twice, the workout is finished
-rest 3 mins-
Station 2
AMRAP 6 mins
Burpees to plate
-rest 3 mins-
Station 3
AMRAP 6 mins
Single arm KB Clean and Jerk
*athletes only may drop the KB ONE time to change hands. If you dropped twice, the workout is finished
Station 4
AMRAP 6 mins
Rowing for Cal
-rest 3 mins-
Station 5
AMRAP 6 mins
Single KB Box Step up
⇒ your score is total reps of those five stations