Gymnastic Strength
Full Body Day
Week 3 of 4
Warm up
2 Rounds:
5 Inch worm
10 DB Goblet Squat
10 box step up
30 sec Plank Shoulder taps
Dead stop Sumo Deadlift
4 sets x 10 reps
Front Rack Single Arm KB Box Step Up
3 sets:
8 Right foot
8 Left foot
Supersets 1
3 sets of
8 Close grip bench press
8/8 Renegade rows
Supersets 1
3 Supersets:
10 DB Hex presses
5 Strict Pull-ups
METCON
Warm up
500 m row or 1k bike
2 Rounds:
12 KB Swing
6 EB pausing front squat
6 Behind the neck Strict Press
6 EB stiff leg deadlift
EMOM 10 mins
Alt. Between
6 Push Press
3/3 single arm Hang KB Snatch
Conditioning
12 Min AMRAP:
6 Front Squats (50/30 kg | 40/25 kg | 30/20 kg)
9 Box Jump Overs (60/50 cm | step up over | step up)
12 Deadlifts (50/30 kg | 40/25 kg | 30/20 kg)