Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Zombie Squat
5 Burpees
10 Stiff leg deadlift
30s OH Plate Hold
Skill work
Wall walk
*work for 15 mins, focus on the weight shifting before moving the arm, if you already master the wall walk, try the HS shoulder taps
Barbell complex
3-4 set of
5 Deadlift
5 Bent over row
5 Hang Power clean
5 Front Squat
5 Push Press
5 Back Squat
*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.
METCON
Warm up
250 m of row
200 m run
10 burpees
20 walking lunges
20 Medball ground to OH
Conditioning
For Time
Row 300m / Ski 300 m / Bike 0.5 km (Row/Ski/Bike)
30 Wall Ball (9/7 kg)
Run 200m
30 Burpees
Row 300m / Ski 300 m / Bike 0.5 km (Row/Ski/Bike)
30 Wall Ball OH Lunges (9/7 kg)
Run 200m
30 Hand Release Push-Ups
Row 300m / Ski 300 m / Bike 0.5 km (Row/Ski/Bike)
100m KB Front Rack Carry (2×24/16)
Run 200m
60 Sit-Ups
Row 300m / Ski 300 m / Bike 0.5 km (Row/Ski/Bike)
30 KB Swing (24/16 kg)
Run 200m
30 Single arm KB Thruster
Time cap 35 mins