Gymnastic Strength
Warm up
400 m run
then, 2 rounds of
3 Slow Overhead Squat
20 secs Mountain climber
Back Squat
Let’s see how this hard work has paid off… Time to test.
Good luck team.
Find your 1 RM
*Compare to Wednesday, 23th November 2022
Warm up and Build up weight properly
Giant sets
3 Sets of
8 Bench Press
10 Hanging Leg Raise
8 Double DB Strict Press
30 sec Supinated Passive Hang
METCON
Warm up
400 m run
Then 2 rounds of
10 Push Up
5 EB Strict Press
10 Kipping
Body Armor
4 sets of
8 Ring dips
4 (Weighted) Pull up
Conditioning
27-21-15-9 Reps for time:[Adv | Int | Basic]
Pull-ups | Sumo Deadlift High Pull (30/20 kg) | Empty Bar SDHP
Push Press (43/30 kg) | (30/20 kg) | Empty bar