GAVROCHE RX

LUNDI

Warm-up

2 Rounds

250m Row

7 Romanian Deadlifts

7 Upright rows

7 Front Squats

7 Shoulder presses

Strength

Power Cleans

7-5-3-2-1-1-1

Metcon

For time

30/24-cal Row

30 Power cleans (50/30 kg)

15/12-cal Row

15 Power cleans (70/40 kg)


MARDI

Warm-up

3 Rounds

15 KB Swings

10 Push-ups

10 V-ups

5 Pull-ups

Gymnastics

EMOM 30:00

M1: 6/12 HSPU

M2: 6/12 TTB

M3: Rest

Core Work

4 Rounds

30" R-Side Plank

30" Front Plank

30" L-Side Plank

- Rest 1:30

MERCREDI

Warm-up

EMOM 9:00

M1: 12/9-cal Ski

M2: 10 Plate GTOH

M3: 10 Alt. Lunges

Strength

Bench Press

5x5 @ 75-80%

- Rest 4:00 between sets

Metcon

2 Rounds

1000/800m Ski

200m KB Walking lunges





JEUDI

Warm-up

EMOM 12:00

M1: 12/9-cal Bike

M2: 7-9-12 Plate GTOH

M3: 12/9-cal Ski

M4: 7-9-12 Pull-ups

Metcon #001

AMRAP 12:00

15/12-cal Ski

7 Snatches (40/25 kg)

Metcon #002

AMRAP 12:00

15/12-cal Bike

7 Bar Muscle-ups

Core Work

5 Rounds

30" Hollow hold

30" Arch hold


VENDREDI

Warm-up

800m Run

25 Burpees


Directly into...


2 rounds

10 Air squats

10 Push-ups

10 KB Swings (16/8 kg)

10 Sit-ups

Strength

Back Squat

4x3 @ 85-90%

Rest 4:00 between sets

Metcon

3 Rounds

30 KB Swings (24/16 kg)

30 Box jumps (24/20")

15 Burpees

SAMEDI

Warm-up

1000m Row


Directly into...


2 rounds

7 Back squats

7 Shoulder presses

Metcon

5 Rounds

24/19-cal Row

18 Push presses (50/30 kg)

Core Work

3/4 Rounds

6 RDL Tempo 404

12 GHD Sit-ups

- Rest 1:30




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