METCON
Warm Up
250 m row or 0.2 km bike
into
2 rounds:
5 empty BB thrusters
3 Slow Pull ups
15 Singles or DUs
Squat Maintenance (Front Squat)
Every 1:30 x 6 Sets:
1 Tempo Front Squat (3 sec down, 1 sec pause, 1 sec explode up) + 2 Front Squat
at 65-70% of RM
Metcon
4 Rounds : 2:30 on/ 1:00 off [Adv | Int | Basic]
15 /12 Cal Row or Bike
10 Thrusters (40/25 kg | 30/20 kg | Empty bar
8 Pull Ups | banded Pull up | ring rows
Max Rep Double Unders/single unders/jumping jack in remaining time
*your score is double unders reps
Gymnastic Strength
Warm up (corework)
3 set:
15 Sit-ups
45 s plank
15 Superman Pulse
Supersets 1
3-4 set of
6-8 Strict Ring Dips
6 Wide Grip Pull Ups
8/8 Alt DB curls
Superset 2
3-4 Sets:
100m (3 laps) KB Farmers Carry (2×24 kg/16 kg)
12 Smashed head DB bench
max effort BB bradford press