Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
20 Plate Russian twist
12 Plate OH Sit up
1 mins Plank
Biceps + Triceps
Superset 1
3-4 Sets:
10/10 Alt DB Curls
10 Seated DB tricep ext
Supersets 2
3-4 Sets:
12 Supinated Ring rows
10/10 DB triceps kickback
Supersets 3
3-4 sets of
6-10 Chin up
12 Diamond Push up
METCON
Warm up
500 m row
2 Rounds:
6 Pausing ring rows
4 single arm Devil press
6 Air Squat
30 secs of HS hold or 45 secs plank
Circuit Strength
Every Min x 12 Min (4 Rounds)
Min 1: 8-10 Seated DB Press or :40 Sec Max rep HSPU
Min 2: 12 Alt DB Snatch (go heavier if you can)
Min 3: 40 secs Wall Sit Hold (weighted if possible)
Conditioning
5 Rounds: 2:00 on/ 1:00 Rest
40 Double unders | 100 single unders | 40 Jumping jack
8 Pull up | Banded Pull up | ring rows
8 Ab mat sit up
AMRAP: Air squats*
Your score is total Air Squat, Work hard to give yourself time to at the air squats!