Monday

Metcon
Moana
4 Rounds of:
6 Pull Ups
10 Kettlebell Snatches L 24/16kg
6 Toes To Bar
10 Kettlebell Snatches R 24/16kg
6 Chest To Bar Pull Ups
10 Kettlebell Push Press 24/16kg

Time Cap
20 Min

Aim
Gymnastics under fatigue

Tuesday

Metcon
Taranenko
Amrap 14
8 Bench Press 52/35kg
10m Sled Pull 100/70kg
100m Farmer Carry 32/24kg

Amrap 14
8-8 One Arm Bench Row 24/16kg
10m Sled Push 120/90kg
10m Handstand Walk

Time Cap
24 Min

Aim
Strength

Tuesday HYROX 6pm

Metcon
For Time:
1000m Run
1 min rest
800m Run
1 min rest
600m Run
1 min rest
400m Run
1 min rest
200m Run
1 min rest
20m Sled Pull 103/78kg
300m Farmer Carry 24/16kg
40 Wall Balls 14/10lb

Aim
Running

Wednesday

Strength
Pull Up Work

Metcon
Leo Bolt
44 Burpees
55 Kettlebell Swings 24/16kg
66 Sit Ups
77 Wall Ball Thrusters 20/14lb

Time Cap
15 Min

Aim
Aerobic Capacity

Thursday

Metcon
Derek Turns 50 Today!
10 Snatches On Every Bar
Male 40/45/50/55/60 Female 15/20/25/30/35
Before Each Bar Run 400m

Time Cap
22 Min

Aim
Speed and Technique

Thursday HYROX 6pm

Metcon
Amrap 32min
500m Ski
1000m C2Bike
20m Sled Push 152/102kg
1000m C2Bike
40m Burpee Broad Jumps
1000m C2Bike
100m Farmer Carry
1000m C2Bike
50m Lunges

Aim
Leg Endurance

Friday

Metcon
Floordrobe
In a 5 min window for 6 rounds do:
10 Handstand Push Up
10 Box Jumps
10 Sumo deadlift High Pull 35/25Kg

Time Cap
30 Min

Aim
Muscle Endurance

Saturday

Metcon
Zero Sugar
Amrap 14
10 Cal Row
7 Hang Power Clean 70/47Kg

Amrap 14
10 Push Ups
35 Double Unders

Time Cap
28 Min

Aim
Power Development and Respiratory Endurance

Saturday HYROX 8am

Metcon
For Time:
400m Run
400m Ski Erg
400m Run
10m Sled Push 152/102 kg
400m Run
10m Sled Pull 103/78 kg
400m Run
30m Burpee Broad Jumps
400m Run
400m Row Erg
400m Run
100m Farmers Carry 24/16 kg
400m Run
30m Sand Bag Lunges 20/10 kg
400m Run
30 Wall Balls 6/4kg

Aim
Engine Builder