STRENGTH

1A Pushups 51X1
4 x 10 reps
1B Bent over KB row 51X1
4 x 10 reps

METCON

RX
9 min AMRAP
15 KB swings 24/16kg
10 Med ball cleans 9/6kg
5 Hand release pushups (no snacking)

Scaled
9 min AMRAP
15 KB swings
10 Med ball cleans
5 Box pushups

RX+
9 min AMRAP
15 KB swings 32/24kg
10 Med ball cleans 9/6kg
5 Hand release pushups

Target: 5 Rounds

GYMNASTICS

Core warming up
3 rounds of:
15 sec hanging hollow hold w/ active shoulders
(sc: hollow hold with pvc on floor)
15 Wallball situps 9/6kg
30 sec Side plank left
30 sec Side plank right

Skill: Rope climbs or bar muscle up (at your own level)

RX
12 min AMRAP
1-2-3-4-5-6-7-8-Etc.
1 Rope climb
1 Bar muscle up
10L+10R One arm overhead walking lunge w/ DB 15/10kg (Regional style)

RX+: 22,5/15kg

Scaled
12 min AMRAP

1-2-3-4-5-6-7-8-Etc.
2 Rope Ups
1 Jumping bar muscle up
10L+10R One arm overhead walking lunge w/ DB (Regional style)

%d bloggers liken dit: