28 Nov 2022

Gymnastic Strength

Warm up

500m row

then, 2 rounds of

10 Air Squat

5 EB Pausing Back Squat

10 Push up

 

Back Squat

Week 2/6

Day 1/3

2-2-2-2-2-2

*All at 80% of 1 Rep Max

 

Cardio sets

Every 15 mins x 2 sets:

1000 m row

800 m run (25 laps)

25 Burpees

*if you could finish before 15 mins, you may rest in the remaining time

 

METCON

Warm up

2 mins single unders

Then 2 rounds of

8 EB Thruster

8 EB Upright row

12 Push up

Strength

4 sets of

8 Bench Press

8 Pendlay row

Conditioning

5 Rounds for Time  [Adv | Int | Basic]

8 Thruster (40/25 kg) | (30/20 kg) | Empty Bar

30 Double unders | 60 singles | 30 jumping jack

 

Time cap 12 mins