Thursday Dec 16

push ups

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs

2 Rounds

10 Hollow Hold Banded Pull Over

10 Wall Slide

5 Ring Row

5 Slow Push Ups

Gymnastics

6 Sets

4 Dynamic Push ups onto plate

4 Strict/Kipping HSPU

Workout

5 RFT

20m OH KB carry

20/18 Cal

6 Burpee Pull ups

RX+

KB – 32/24 Kg

Pull up – CTB

RX

KB – 24/16

Pull up

SC

KB – 24/16

Pull up/Banded Pull up

Fit

KB – 16/12

Banded Pull up or 6 Burpees + 6 Ring Row

Goal: Lower strength Endurance and upper recovery

Extras

Open Gym Extras

Accessory Work

30 Turkish Get-Ups

3 Sets

8 Double DB Pullover

30-45 Sec Hollow Body Hold

15 Bended Skull Crushers

Power

8 Sets

3 Rounds

3 Slam Ball

2 Wall Ball

1 Box Jump

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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