WEEKLY PROGRAM

 

Monday

 

Strength

Back Squat

4 x 6 reps @ 70%+ 2-5 kg

 

Conditioning

Fittest Gorilla Challenge Wod 1

in a team of 3…

30 Partner Deadlift 180-110

20 Bar facing burpees (syncronized)

60 D-ball step overs 30-20 kg

20 Bar facing burpees (syncronized)

30 Partner Deadlift 180-110

cap time 9 minutes

 

 

Tuesday

 

Alternating Mintues x 10 minutes (Warm up)

Odd: 15 Kettlebell Swings 24-16

Even: 15 V-Ups

 

Conditioning

With a partner for time

50 Power Cleans 60-40

50m Handstand Walking

20 Rope Climbs

50m Handstand Walking

50 Power Cleans

 

 

Wednesday

 

Fittest Gorilla Challenge WOD 2

in a team of 3…

75/60 Calories Row

then

3 Rounds

25 Power Snatch 40-20
25 Toes to bar

then

75 wall ball
75 power cleans 50-25
75 pull ups

cap time 20 minutes

 

 

Thursday

 

Conditioning

50-40-30-20-10 reps for time

Wall Ball shots 9-5

100 Double unders before each set !

cap time 25 minutes

 

Friday

 

Alternating Minutes x 30 minutes

Min 1: 15/12 Calorie machine

Min 2: 12 Burpees

Min 3: 12 Toes to Bar

*Followed by mobility work for 20-30 minutes.

 

 

Saturday

 

Box Closed

16:00 Fittest Gorilla Challenge Athlete Briefing

 

 

Sunday

 

Fİttest Gorilla Challenge Day !!!

Good luck everyone..

 

 

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