Gymnastic Strength
Warm up
8 mins easy Row
then, 2 rounds of
3 Slow Overhead Squat
10 Plate ground to overhead
Back Squat
Week 3/6
Day 2/3
2-2-2-2-2-2
*All at 80% of 1 Rep Max
Giant sets
3 Sets of
8 Plate Lu Raise
30 Sec Bar Hang
12 Plate Front raise
30 m (1 lap) DB farmer carry
METCON
Warm up
500 m row
Then 2 rounds of
4 SA Devil press
8 Wall ball
8 Box jump
8 DB Walking lunges
Conditioning
3 Rounds for Time [Adv | Int | Basic]
A. 5-4-3 min AMRAP:
12/10 Cal Row
10 Burpee to target | Burpees | Half Burpees
10 SA Dumbbell Snatches (22.5/15 kg) | (17.5/10 kg) | (12.5 kg /5 Kg)
-Rest 2 min –
B. 5-4-3 min AMRAP:
12 DB Single FR lunges (22.5/15 kg) | (17.5/10 kg) | (12.5 kg /5 Kg)
10 DB Single Box Step Overs (22.5/15 kg) | (17.5/10 kg) | (12.5 kg /5 Kg)
8 Box Jump (60/50 cm) | (50/30 cm) | step up
Rest 2 min –
(AMRAP A 5 min ⇒ Rest 2 mins⇒ AMRAP B 5 min⇒ Rest 2mins ⇒
AMRAP A 4 min ⇒ Rest 2mins ⇒ AMRAP B 4 min ⇒ Rest 2mins ⇒
AMRAP A 3 min ⇒ Rest 2mins ⇒ AMRAP B 3 min)