Monday
Metcon
“Macho Man”
EMOM for as Long as Possible
3 Power Cleans (84/61Kg)
3 Front Squats (84/61Kg)
3 Jerks (84/61Kg)

Stimulus – Strength Endurance

Bonus Work
AMRAP 30
40 Cal Bike
40 Cal Row

Tuesday
Metcon
30 Rounds:
5 Wall Balls
3 Handstand Push Ups
1 Bar Muscle

Stimulus – Skill Endurance

Bonus Work
“Mixed Feelings”
5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts 61/43Kg
20/14 Calorie Bike

Wednesday
Metcon
30 Dumbbell Thrusters 22.5/15Kg
30 Burpees
3 Legless Rope Climbs
20 Dumbbell Thrusters 22.5/15Kg
20 Burpees
2 Legless Rope Climbs
10 Dumbbell Thrusters 22.5/15Kg
10 Burpees
1 Legless Rope Climb

Dumbbell Thrusters are alternating Right/Left Arm until all reps are complete

Stimulus – Aerobic Capacity/Grip Strength

Bonus Work
6 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest

Thursday
Metcon
15-12-9 reps for time of:
Push Press 50/35
Chest-to-bar Pull-up
Burpee, lateral over bar
Toes-to-bar

Stimulus – Gymnastic Ability Under High Heart Rate

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

Friday
CrossFit LiftOff
Weightlifting
Snatch 1RM (May be a metcon)

Metcon
TBA

Saturday
CrossFit LiftOff
Weightlifting
Clean & Jerk 1RM

Metcon
TBA