Monday
Metcon
2 Rounds
1 Min Cal Row
1 Min Handstand Push ups
1 Min Toes to Bar
1 Min Rest
1 Min Cal Bike
1 Min Bar Facing Burpees
1 Min Squat Snatch 52/36Kg
1 Minute Rest

Stimulus – Blood Flushing/Grip Fatigue

Bonus Work
5 x 3-15 GHD Sit UPs
5 x 3-15 GHD Back Extensions

Tuesday
Metcon
5 Rounds
15 Dumbbell Snatches Right Arm 22.5/15Kg
10 Strict Pull Ups
15 Dumbbell Snatches Left Arm 22.5/15Kg
10 Strict Toes to Bar

Stimulus – Muscular Endurance

Bonus Work
Yoke Walks
6 x 50′

Wednesday
Metcon
AMRAP 5
50 Double Unders
15 Power Cleans 60/40Kg
-rest 5 minutes-
AMRAP 5
35 Double Unders
15 Front Squats 50/35Kg
-rest 5 minutes-
AMRAP 5
20 Double Unders
15 Thrusters 35/20Kg

Stimulus – Recovery/Mental Fortitude

Bonus Work
4 Rounds
40 seconds right side plank
20 seconds rest
40 seconds left side plank
20 seconds rest

Thursday
Metcon
30 Overhead Squats 52/36Kg
15 muscle-ups
20 Overhead Squats
10 muscle-ups

Stimulus – Core/Shoulder Skill/Strength

Bonus Work
AMRAP 10
10/7 Calories Assault Bike
30 seconds D-Ball Hold

Friday
Strength
10 Minutes
25′ Overhead Carry
25′ Front Rack Carry
25′ Suitcase Carry
25′ D-Ball Carry

Stimulus – Structural Strength

Metcon
8 Rounds
8 Chest to Bar
8 Burpee Box Jump Overs

Stimulus – Gymnastic Endurance

Bonus Work
2 Minutes Rowing at 12 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 14 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 16 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 18 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 20 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

Saturday
Skills
Handstand Progressoins

Metcon
14 Minute Ladder
4 Wall Balls
4 Kettlebell Swings 24/16Kg
8 Wall Balls
8 Kettlebell Swings
12 Wall Balls
12 Kettlebell Swings…

Stimulus – Lactate Threshold

Bonus Work

5 Rounds
500m Row
400m Run