Gymnastic Strength
Week 1 of 4
warm up
2 round
5 hindu push up
10 db goblet squat
1 m plank
Full Body Day
Superset 1
3 set
3/3 Double DB/KB OH lunges
6 back squat
superset 2
3 set
10 close grip bench press
8-10 close grip chin up
superset 3
3 set
12 ball ghd sit up
12 romanian deadlift
Metcon
Warm up
400 Meter Run
2 rounds of
5 Muscle snatch
5 Snatch Push Jerk
5 Burpees
10 Kipping
Snatch Complex
6 Sets of
2 Snatch Pull + 2 Power Snatch
*start at 50% of your Snatch RM
Conditioning
Every 3 Minutes x 5 Rounds:
200m Run or 7 Laps
8 Deadlift (100/65 kg | 80/50 kg | 60/35 kg)
6 Lateral Burpees over bar
4 Toes to Bar | Leg raises | V-sit up