Gymnastic Strength
Warm up
8 mins easy constant Run ( approx. 1200 m row or 40 laps)
then, 2 rounds of
5 EB Pausing Front Squat
10 Push up
Back Squat
3-3-3-3-3-3
*All at 80% of 1 Rep Max (taken from last monday)
Tabata this!
- Tabata Air Squat
Rest 2-minute
- Tabata Sit-up
Rest 2-minute
- Tabata KB Swing
Rest 2-minute
Cooling down (optional)
8 mins easy constant Run ( approx. 1200 m row or 40 laps)
METCON
Warm up
500 m row
Then 2 rounds of
3 Slow Pull up
10 Single arm KB Push Jerk
10 KB Swing
10 Push up
Skill
Practice rope climbing (work for 15-20 mins)
Conditioning
3 rounds for time [Adv | Int | Basic]
1 Rope Climb (5 metre/to the top bar) | 1 Rope Climb (2.5 metre) | 8 single arm ring row
8 Double KB Push Jerk (24/16 kg)/ (16/12 kg)/ (12/8 kg)
12 Cal Rowing
16 KB Swing (24/16 kg)/ (16/12 kg)/ (12/8 kg)
Cap time 12 mins