W.O.D.:
Gymnastic 9-Emom:
- HandStand Hold 30-40sec.
- Box Asist. Shoulder Taps 20
- Seat. Dual DB Press 10-12
Metcon: Team of 2: For Time:
3-Rounds:
30 BB Push Press (45/30kg)
30 Burpee Pull Ups ( RX: 16 M.U)
30 Wall Balls (9/6kg)
30 Sync. Sit Ups
Core: 2-3 sets:
- Alt. V-Ups 16
- Flutter Kicks 20
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Hips Dont Lie
Strength A: Cap 15 min. 4 sets.
- BB Hip Thrust : 8- Band. Ass. Full reps/ 8- Bounced /15sec. Hold.
- BB Sumo Romanian Deadlifts 10-12 reps
Strength B : Cap 15 min. 3 sets:
- Band. Abduct. 12+12
- Band. Kick Back 12+12
- Bench Ass. Frog Kicks 15
- Later. Weig. Box Step Ups 8+8
Tabata:
KB Swing
Squats to side2side
Alt. Jack Knives
Flutter Kicks
Strength Class
Close Grip Bench Press
%65 2×10
%75 2×8
%85 2×6
Back Squat (Below Parallel)
%60 3×12
3×12 Superset
Incline DB Bench Press
Chest Supp. DB Row
3×12 Superset
Heel Elevated Goblet Squat
Half Kneeling Arnold Press
3×12 Superset
GHD Sit Up
GHD Back Extension