Gymnastic Strength
Full Body Day
Week 4 of 4
Warm up
2 Rounds:
5 Inch worm
10 DB Goblet Squat
15 Plate front raise
30 sec PlankShoulder taps
Front Rack Cyclist Squat
3 sets x 15 reps
Stagger Stance RDL
3 sets:
8 Right foot
8 Left foot
Arm Accessory
4 sets of
16 reps (8 each arm) Alt Cross body hammer curls
12 Hex presses
FINISHER
Complete 80 DB push press
*Every time you break, complete 5 strict pull-ups.
*suggested weight 2×17.5kg/12.5 kg
METCON
Warm up
500 m row
2 Rounds:
10 GHD Back extension
6 Straight leg sit up
6 Split stance Strict press
6 EB stiff leg deadlift
Jerk Work
Every 1:30 secs x 8 sets
3 Paused Jerk dip + 2 Jerk Drive + 1 Split Jerk
Conditioning
“Icha Bday WOD”
3 Rounds of
22 Cal rows
22 Deadlift (80/55 kg)
22 Abmat sit up
Time cap 16 mins