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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