Gymnastic Strength
Warm Up
Row 500 m
3 rounds of :
1 mins Plank
10 EB Front Rack Lunges (5 each leg)
10 Single arm KB stritc press (5 each arm)
Superset
4 sets of
8 Chin up
12 Diamond Push up
Front Squat
5 – 5 – 5 – 5 – 5
Push Press
5 – 5 – 5 – 5 – 5
Metcon
Warm Up
Row 500 m
then Tabata (8 rounds 20 secs on 10 secs off)
5/4 cal Row
-rest as required-
5 rounds of
5 EB front Squat*
5 EB Shoulder to overhead*
*may add weight gradually
-rest as required-
Overman Re-birth
‘888’
8 mins AMRAP
8 Thruster*
8 Cal Row
*thruster weight
advance : 40/25 kg
Intermediate : 30/20 kg
Beginner : 20/15 kg