Monday

Movement work
Pistol Work

Metcon
Helen
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

Mobility
Standing Calf Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins

Bonus Work
AMRAP 5
Squat Clean 75/50Kg
Jerk 75/50Kg

 

Tuesday

Gymnastics
5 Rounds
3-15 Mixed grip pull ups
30′ Handstand Walk

Metcon
50-40-30-20-10
Dumbbell Snatch 15/10Kg
Wall Ball

Mobility
Couch Stretch – 2 Mins per side
Seal Rocks – 3 x 8

Bonus Core
30 Hollow/Arch Rolls

 

Wednesday

Strength
Front Squat
7-7-7-5-5-5-3-3-3-1-1-1

Bonus Core
5 x 6-30 Russian Twists

Bonus Work
Regionals 11.2
21-15-9
Deadlifts 143/93Kg
Box Jumps 32/24″

 

Thursday

Overhead opener

Metcon
120 Double Unders
60 Bar Facing Burpees
30 Power Snatches
15 Bar Muscle Ups

Bonus Core
4 x 100′ D Ball Walks

Bonus Work
5 x 8 Bench
(use kettlebells)

 

Friday

Metcon
150′ Single Arm Overhead Lunge
5 Rope Climbs
100′ Single Arm Overhead Lunge
3 Rope Climbs
50′ Single Arm Overhead Lunge
1 Rope Climb

Metcon
Friday Four Hundreds!!!!!!
4 x 400m Runs
*2 minutes rest in between efforts

Bonus Core
8 Rounds
30 seconds on/30 seconds off
Weighted Plank

 

Saturday

Metcon
“Elisabeth”
21-15-9
Power Cleans
Ring Dips

Bonus Work
21-15-9-15-21
Calorie Row
Calorie Assault Bike