Gymnastic Strength

Week 2 of 4

Leg Day

warm up

2 round

5 pausing back squat

5 goodmorning

5/5 cossack squat

 

pausing back squat

4 round 

6 rep 70% 1 rm

 

superset 1 

3 round 

6/6 reverse lunges barbell

12 kb cyclist squat

 

superset 2 

3 round 

8 romanian deadlift

20 plate calf raise

 

tabata wall ball

every 20 secs x 8 set

6 wall ball

 

Metcon

Warm up

500 m row

2 rounds of

5 slow deadlift

5 power clean

5 strict press

5/5 Alt. Split Squat Jumps

10 GHD Back extension

Deadlift

Every 1:30 mins x 8 sets

3 Deadlift

*constant at 75-80% of your DL RM

Conditioning

12 Min AMRAP:

 

2 Power Clean (40/25 kg | 30/20 kg | empty bar)

2 Shoulder to Overhead

2 Box Jump Overs | step up over | air Squat

12/9 Cal Row or 10/8 cal bike/ski

 

4 Front Squats

4 Shoulder to Overhead

4 Box Jump Overs 

12/9 Cal Row or 10/8 cal bike/ski

 

6 Front Squats

6 Shoulder to Overhead

6 Box Jump Overs 

12/9 Cal Row or 10/8 cal bike/ski

Posted in WOD

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