Monday

Metcon
40 Wallball
20 Burpee Pull Ups
30 Wallball
15 Burpee PullUps
20 wallball
10 Burpee Pullups
5 Burpee Pullups

Aim – Big sets on Wall balls, go for unbroken!

Cooldown
Wallball Thoracic stretch

Bonus Work
5×10 Seated Dumbbell Press

Tuesday

Metcon
17.5
10 Rounds
9 Thrusters 43/29kg
35 Double Unders

Aim – Open Prep, unbroken sets, minimal transition.

Cooldown
Calf and lat stretch (rig)

Bonus Work
10 Minute Ski, 5 Min Row, 5 minute Bike

Wednesday

Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Aim – A classic CrossFit bodyweight workout, building muscular endurance.
For most of us, we’ll reduce the reps to finish each round within 7 minutes.
Expect muscle soreness after this workout.
Working up to 40 minutes

Cooldown
Shoulder Extension Stretch

Thursday

Blade Runner
Every 5 Minutes for 6 Rounds
50′ Sled Bear Crawl
400m Run

Aim – Complete sled within 60 seconds, for max load. Run fast, then recover. Can increase load over rounds.

Cooldown
Straddle stretch

Bonus Work
Strict JT
21-15-9
Handstand Push Ups
Ring Dips
Push ups

Friday
Swole Day

Strength
4 Sets
10 Seated Press
10- 15 Inverted Rows

4 sets
20 Band Pull Aparts
50ft Over head Kettlbell Carry (single arm x2)
30 Second Ring Support

4 sets
40 Second Arch
10/10 Single Side RDLs (KB)
40 Second Wall Sit

Aim- Low intensity yet necessary strength work!

Cooldown
Shoulder Extensions

Bonus Work
EMOM10
20 Second assault Bike

Saturday

Metcon
800m Run
12 Handstand Pushups
9 Cal Ski
6 Power Snatch 70/45kg
600M Run
12 Handstand Push Ups
9 Cal Ski
4 Power Snatch
400m run
12 Handstand Push Ups
9 Cal Ski
2 Power Snatch
-then-
200m Run
20 Cal Assault Bike

Aim – Shoulder Endurance and running, with sprint Finish

Cooldown
Bully Stretch