Monday
Metcon
800m run
30 Toes to Bar
15 Single Arm DB Push Press (Left)
15 Single Arm DB Push Press (Right)
Aim– Once through , push the run hard, go for toughest ttb progression, then pick a heavier than normal Dumbbell
Cooldown
Pigeon Stretch
Bonus Work
100 Push Ups (8 minute cap)
Tuesday
Metcon
25 Minutes
120 Wallballs
1RM Hang Squat Clean
Aim– Burn the legs on wallball, then use them for the clean!
Cooldown
couch stretch
Bonus work
Rowing 4 mins on, 2 mins off x3
Wednesday
Metcon
AMRAP40
0-20
50ft sled Bear crawl
300m Run
30 Seconds Handstand Hold
15 Air Squats
20-40
50ft Backwards Sled Drag
250m Erg (Ski/Row)
30 Second Wall Sit
15 Push Ups
Aim– Slow and steady pace today, aim to move continuously
cooldown
Quad Stretch
Bonus Work
Tabata: Hollow Hold
Thursday
Metcon
27-21-15-9
Deadlift 102/70
Bar Facing Burpees
Aim – Deadlift weight you can do 9 Unbroken, don’t stop on burpees
Cooldown
Rollovers
Bretzel
Friday
Metcon
150 Double Unders
35 Strict Handstand Pushup
150 Double Unders
Aim – Skill practice for double unders or aim for big sets, get close to failure on hspu.
Cooldown
Shoulder extension
Bonus work
400m Run, rest 1 minute x5
Saturday
Metcon
Every 4 Minutes x 6
12 Dumbbell Thrusters
15/10 Cal Assault Bike Sprint
Aim – High Intensity Intervals
Cooldown
stradle stretch