Metcon
Warm up
2 rounds:
5 Cal bike or row
5 Push Ups
5 Air Squats
5 Goodmorning
5 burpees
Strength Circuit
EMOM x 12:00
Odd: 6 reps Bench Press
Even: 6 reps Deadlifts
Conditioning
For time:
Buy In:
30/24 Cal Row or bike
into:
21-15-9
Hang Power Snatch (40/25 kg) | (30/20 kg) | empty bar
*50 Double Under after each set | 100 Single | 50 jumping jack
Cash out: 30/24 Cal Bike or row
Time cap 15 mins
Gymnastic Strength
we continue these progressions
until the 4 week mark.
Week 2 of 4
Warm up (no measure)
3 sets:
20/20 KB Side bend
:30 front plank hip twist
*rest :30 Seconds between sets
Upper/ Chest Day
Seated Barbell Strict Press
6-6-6-6 (record your weight, start from 60% of your strict press RM)
Supersets 1
3 Sets:
8-12 Seated Double DB Arnold’s Press
8-12 Ring Dips or weighted bench dips
8/8 Single Arm Lateral Raise
Supersets 2
3 Sets:
10 DB Front Raise + Upright row
10 Wide Grip Supinated Bench Press