functional bodybuilding
every 2 min for 5 rounds
8 - 12 floor barbell french press
8 single leg romanian kb deadlift (right)
8 single leg romanian kb deadlift (left)
wod
5 rounds // for time
400 m run
500/400 m row
strength
every 1:30 min for 7 rounds
3 push press
+ 3 push jerks
note: sets need to be unbroken
weightlifting
30 rounds // every 30 sec
1 power clean
+ 1 squat clean
note: peform each rep as single
core work
for quality
30 - 20 - 10
alternating v ups
sec forearm plank
sec arch hold
every 1:30 min for 7 rounds
3 push press
+ 3 push jerks
note: sets need to be unbroken
weightlifting
30 rounds // every 30 sec
1 power clean
+ 1 squat clean
note: peform each rep as single
core work
for quality
30 - 20 - 10
alternating v ups
sec forearm plank
sec arch hold
gymnastics conditioning
3 rounds
x pull ups
20 sec rest
x toes to bar
20 sec rest
x chest to bar
60 sec rest
note: try to stay consistent with the reps
wod
for time // 40 - 30 - 20 - 10
thruster (barbell only)
box jump overs
3 rounds
x pull ups
20 sec rest
x toes to bar
20 sec rest
x chest to bar
60 sec rest
note: try to stay consistent with the reps
wod
for time // 40 - 30 - 20 - 10
thruster (barbell only)
box jump overs
strength
every 1:30 min for 7 rounds
4 deadlifts (dead stop; own tempo)
wod
5 rounds // intervall
every 4 min for 5 rounds
10 handstand push ups
20 wallballs
20/15 cal row
every 1:30 min for 7 rounds
4 deadlifts (dead stop; own tempo)
wod
5 rounds // intervall
every 4 min for 5 rounds
10 handstand push ups
20 wallballs
20/15 cal row
