Gymnastic Strength
Week 1 of 4
Warm up
2 round
10 air squat
10 goodmorning
10 m duck walk
Leg Day
Back Squat
every 2:30 mins x 6 set
5 back squat (increase weight)
*start at your 50% of RM then go up to 80%
Supersets 1
4 set
8 hip trust
10 Alternating DB Farmer hold box step up
10 cyclist squat
METCON
Warm up
2 mins single unders
5:00 AMRAP:
5 Squat clean
5 Broad jumps
5/5 Curtsy lunge
10/10 Mountain climber
Clean Complex
6 sets of
3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats
*build the weight
Conditioning
15 Min AMRAP:
3 Wall Walks | scaled wall walks | 6 Inch worm
6 Burpees to target
12 KB Farmers Hold Lunges (2×16/12 kg | 12/8 kg | lunges)
24 Double Unders |50 single under or 12 DU | 24 Jumping jack