Gymnastic Strength
Warm up
2 Rounds
200 m rowing
8 GHD Sit up
4 Pausing OH Squat
8 EB Push Press
4 Super Slow Air Squat
Skill work (review)
Thruster
work for 20 mins, focus on timing, posture and efficiency at press out. Add weight if possible.
Odd Object movement
4 Sets
6-8 Evil wheel
10 m sled pull (pick a weight)
200 m Rowing sprint
METCON
Warm up
250 m Row
200 m run
0.4 k Bike
10 Air Squat
10 Push Up
10 KB Swing
10 Sit up
Conditioning
2 Rounds:
3:00 work/ 1:00 rest
35/30 Cal row or 28/24 Cal Bike
amrap air squats
– 1:00 rest –
12/10 Laps run
amrap Push-ups
– 1:00 rest –
35/30 Cal row or 28/24 Cal Bike
Amrap KB Swing (24/16 kg)
– 1:00 rest –
12/10 Laps run
Amrap Abmat sit ups
– 1:00 rest –