Gymnastic Strength
Week 4 of 4
Warm up
2 round
5 v ups
5 eb good morning
30s wall walk hold
superset 1
3 round
8 clean pull
8 front squat
superset 2
3 round
6 chin up
6 hspu
12 diamond pushup
core circuit
every 2.30 x 4 set
10 hollow rock
10 alt v ups
10 crunches
10 lying leg raise
METCON
Warm up
10 cal row
10 cal bike
10 burpees
100 m run or 4 laps
50 single unders
Conditioning
A) 10 min AMRAP
– 300m Row
– 30 Double unders
*2min Rest*
B) 10 min AMRAP
– 200m Run or 7 laps
– 15 Wall Balls (9/7 kg)
*2min Rest*
c) 10 min AMRAP
– 15/12 cal bike or ski
– 10 single arm devil press (22.5/15 kg)