Gymnastic Strength
Week 1 of 4
Warm up (no measure)
3 Sets:
5 seated squat jump (use the small box)
10 Alt Reverse Lunges
10 secs Hollow hold
10 bodyweight cyclist squat + toe touch
Leg Day
Wide Stance Box Squat
10-8-8-6-6
*use small box to sit on
Supersets
3 sets of
6/6 Single Leg barbell Bulgarian Deadlift
6/6 Barbell back rack box step up (use the small box)
12 Heels elevated no lock out goblet squats
METCON
Warm up
2 rounds of
4 Burpees
4 BB good mornings+elbow rotation
4 Muscle clean + front squat
4 broad jumps
4/4 reverse lunges
Axial Belt Stamina
EMOM 10 mins, alternating between (5 rounds)
-
12 Back rack alternating Lunges
*weight should be moderately heavy, complete all 12 with perfect form
-
15 sec hollow hold + 10 Alt V- ups
Conditioning
5 Rounds: 2:00 work/1:00 Rest
12 Deadlifts (60/35 kg | 40/25 kg | empty bar)
9 Hang Power Cleans
6 STOH
In remaining time : Max reps lateral burpees over bar
*1 mins rest between set
*scoring is total reps of your burpees, if you were unable to finish the mandatory set (deadlift, HPC and STOH) you will get a minus score of each reps undone.