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