Barbells & Barbecue Prep, Week 1

Monday

Metcon
Bona fide
300m Run
10 Snatches 61/43kg
10 Front Squats 22.5/15kg
300m Run
10 Snatches 61/43kg
10 Front Squats 22.5/15kg
300m Run
10 Stanches 61/43kg
10 Front Squats 22.5/15kg
300m Run

Aim
Movement Quality Under Fatigue

Tuesday

Metcon
Neologism
Amrap 12
1 Curtis P’s Complex 43/29kg
4 Hand Stand Push Up
*After Each Round Add 1 rep on the Curtis P’s

Aim
Shoulders & Glutes

Wednesday

Metcon
Superset
Back Squat 5-5-5-5-5-5-5
Bench Press 8-8-8-8-8-8-8

Amrap 10-12 min
5 Pull Ups
10 Abwheel Rollouts
15 Unbroken Double Unders

Aim
Strength

Thursday

Metcon
Pegasus
1 Strict RMU
5 Lateral Burpees Over the Bar
9 Deadlifts 102/70kg
14 Cal Ski/Row

Aim
High Skill

Friday

Metcon
Truffle Dip
30 Pull Ups
25 Box Jumps 24/20′
30 Chest to Bar Pull Ups
25 Cal Assault Bike
30 Toes to Bar
25 Cal C2Bike

Aim
Lats & Grip Endurance

Saturday

Metcon
Black Forest
6 Hang Power Clean 61/43kg
9 Shoulder to Overhead 61/43kg
400m Ski/Row

• After Each Round Complete 1 Wall Walks

Aim
Barbell Cycling Under Fatigue