METCON
Warm Up (No Measure)
2 Rounds:
5 Air Squat toe Touch
5 Bradford Press
5 Scap Push Ups
10 Banded pull throughs
200 m row
Body armor circuit
EMOM x 12 Min
Min 1: 4 Bench Press
Min 2: 8 Bent Over Barbell Row + 8 Band Pull Aparts
Min 3: 10 Reverse Flies + 10 Plate front raise
Metcon (Time)
3 Rounds: 3 Min on/ 1:30 Min off:
12/9 Cal Bike or row
12 Wallballs
4 Power Cleans*
in Remaining time AMRAP front squatsÂ
*increase weight of power cleans each round, your score is your front squats reps
*RX weight for power cleans and front squat 50/30 kg then 60/35 kg then 70/40 kg
Gymnastic Strength
Warm up (corework)
3 Sets:
12/12 Suitcase cruch each side
12 Knee raises from a pull-up bar
12 seated leg lifts
Pull up (volume)
30 Strict Pull Ups
*If your first set is going to be less than 8 reps, use a band from the start.
*If you don’t have a strict pull up or cannot do more than 8 in a band, do a ring row or feet elevated ring row.
Supersets 1
3 set of
8 Barbell curls with a 3 sec descent
12 Seated DB tricep Ext
Superset 2
3 Sets:
12 DB hammer curls – Against a wall
12 Tate press
12 Barbell shrug (With a 2 sec hold at the top of the shrug)