Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 GHD back extension
10 Plate OH sit up
10 Knee Tuck
10/10 single leg lateral hop
Skill work
High Box Jump
*work for 20 mins, find the max height
Core Work
3-4 set of
6/6 Palloff press
8/8 Windshield Wipers
8 Plank Walk outs
12 Rower AB slide
5 secs of Banded Front Lever
Hybrid Cardio
Warm up
400 m run, then
Try every movement at least 5 reps
Conditioning
FINISH ALL STATION
Station 1
Row 1000 m
30 Alt. DB Snatch (2×22.5kg/15kg)
400 m run or 13 laps
-rest 1 mins-
Station 2
50 Wall balls (9/7 kg)
200 m (7 laps) KB Front rack Carry (2x16kg/12kg)
400 m run
-rest 1 mins-
Station 3
20 m Burpee Pull up
30 Single arm DB OH Squat (22.5kg/15kg)
400 m run
-rest 1 mins-
Station 4
50x Stationary Sandbag Lunges (20/10 kg) (30 rpes each leg)
20 KB Hang Power Clean (2x16kg/12kg)
400 m run
Time cap 45 mins