functional bodybuilding
every 2 min for 5 rounds
8 one arm ring rows (4 right + 4 left)
8 kneeling db arnold press (4 right + 4 left)
8 weighted crusty lunges (4 right + 4 left)
wod
chipper // for time
80/60 cal row (30 sec on; 30 sec off)
60 wallballs
40 pull ups
20 burpees over rower
tc: 20 min
strength
every 2:00 min for 5 rounds
4 backsquats (own tempo)
weightlifting
30 rounds // every 30 sec
2 hang power snatches
core work
for quality
60 sec forearm plank
50 dead bugs
40 sec arch hold
30 sec hollow hold
20 straight leg sit ups
every 2:00 min for 5 rounds
4 backsquats (own tempo)
weightlifting
30 rounds // every 30 sec
2 hang power snatches
core work
for quality
60 sec forearm plank
50 dead bugs
40 sec arch hold
30 sec hollow hold
20 straight leg sit ups
gymnastics conditioning
15 sets of
x toes to bar or pull ups every 20 sec
note: try to stay consistent with the reps
wod
5 rounds // for time
400 m run
10 power cleans
15 sets of
x toes to bar or pull ups every 20 sec
note: try to stay consistent with the reps
wod
5 rounds // for time
400 m run
10 power cleans
strength
every 1:30 min for 7 rounds
2 strict press
+ 2 push press
note: sets need to be unbroken
wod
5 rounds // 2 min work : 1 min rest
10 toes to bar
8 burpee box jump overs
me db snatches
every 1:30 min for 7 rounds
2 strict press
+ 2 push press
note: sets need to be unbroken
wod
5 rounds // 2 min work : 1 min rest
10 toes to bar
8 burpee box jump overs
me db snatches