Gymnastic Strength
warm up
2 round
5 Muscle clean
5 Front Squat
5 Strict press
5/5 Alt jumping lunges
Clean complex
6 set
3 Clean + 3 Front Squat + 1 Push Jerk + 1 Split jerk
*increasing in weight start from 60% of your RM
superset 1
3 set
10 Incline bench press
10 Elevated Ring rows
superset 3
3 set
8 Barbell curl to press
10/10 Single leg glute bridge
Metcon
Warm up
300 m row
2 rounds of
2 wall walk
5 Burpee knee to chest
5/5 Alt v-ups
5/5 Cossack squat
Gymnastic Circuit
EMOM 12 mins
Alt between
odd min : 4-8 Strict HSPU
even min : 4-8 Strict Pull up
Conditioning
“Wen2 Bday WOD”
100 Burpees
100 Toes to bar
*you can partition in any way:
example:
20 rounds of
5 Burpees
5 toest bar
Time cap 20 mins