210823

Gymnastics Strength

20 min EMOM

Min 1: 10-20 Reverse lunges

Min 2: 10-20 Push ups

Min 3: 30 Sec V ups

Min 4: 6-10 Pullups

Min 5: 30 Sec Arch rocks

Metcon

18 min AMRAP

50/40 Cal row (1k run)

40 Box jumps

30 KB swings

20 Power cleans

10 Thrusters

KB

RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

Bar

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

Gymnastics Strength

20 min EMOM

Min 1: 10-20 Reverse lunges

Min 2: 10-20 Push ups

Min 3: 30 Sec V ups

Min 4: 6-10 Pullups

Min 5: 30 Sec Arch rocks

Metcon

18 min AMRAP

50/40 Cal row (1k run)

40 Box jumps

30 KB swings

20 Deadlifts

10 Thrusters

KB

RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

Bar

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)