Monday
Metcon
27-21-15-9
Thrusters 45/30kg
4-3-2-1
Legless Rope Climb
Aim- Climbing the rope under high heart rate, managing grip fatigue.
Cooldown
Wrist Stretches
Bonus Work
Alt EMOM16
40 Seconds Row
40 Seconds Assault Bike
Tuesday
Strength
1 Rep Max Hang Snatch
Metcon
Randy
75 Power Snatches 35/25kg
Aim – Build confidence in positions for the snatch, then go hard on metcon!
Cooldown
Bretzel Stretch
Bonus Work
Accumulate 4 Minutes in a Pigeon Stretch (each leg)
Wednesday
Metcon
AMRAP18
10,9,8,7,6,5,4,3,2,1
Dumbbell Squats
Burpees Over The Dumbbells
-Remaining time, Max distance Erg (Pick one you need to work on)
Aim – Score is Time for Metcon, then max Calories in remaining time! So go as hard as you can on part 1!
Cooldown
Couch stretch
Bonus work
50 Single arm Ring Rows Left
50 Single Arm Ring Rows Right
50 DB Bicep Curls
Thursday
Metcon
600m Run
21 HSPU
18 Devils Press
400m Run
15 HSPU
12Devils Press
200m Run
9 HSPU
6 Devils Press
Aim – Shoulder Endurance, consistent run, try and move faster as reps go down.
Cooldown
Bully Stretch
Bonus Work
12 Minute Assault Bike
Friday
Metcon
AMRAP5
11.3
Squat clean & Jerks 75/50kg
(* or Cluster)
-Rest 5minutes-
13.4
AMRAP7
Power Clean & Push Jerks 61/43kg
Toes to Bar
3,6,9,12….etc
Aim- Repeated effort Barbell Sprints, expect grip fatigue
Cooldown
Pigeon Stretch
Bonus Work
12 Minute Handstand Walk practice
Saturday
Metcon
10 Rounds
12 Sumo Deadlift High Pulls
12 Box Jump Overs
Aim – Odd movements and high heart rate
Cooldown
Cat Stretch on box