FUNCTIONAL STRENGTH BUILDING
Gymnastics
Pull-ups (Max reps)
Metcon (Calories)
4 Rounds
Min 1: Max Cal Row
Rest 1 Min
Min 2: Max Ab Mat Sit Ups
Rest 1 Min
Score calories rowed
Min 1: Max Cal Row
Rest 1 Min
Min 2: Max Ab Mat Sit Ups
Rest 1 Min
Score calories rowed
A) 3 x 5 Strict Pull-Ups/Chin-Ups
Superset with 60: plank
B) 3 x :10-20 Chin-over-Bar Hold
Superset with 10-12 banded pull downs, 2 sec pause at the bottom
Intermediate Skill/Strength Building Superset (15 mins)
A) 3 x 3- 5 + Strict Pull-Ups/Chin-Ups/ or Strict C2B
Superset with 30 sec single arm plank each side
B) 3 x :20-30 Chin-over-Bar Hold
Superset with 10-12 Skull crushers
Score max pull ups
Strict rx
Banded
Off Box