Monday
Metcon
Somebody That I Used To Know
30 Synchro Burpees Over The Bar
30 Synchro Wall Balls
30 Partner Deadlifts 120/95kg
20 Synchro Burpees Over The Bar
20 Synchro Wall Balls
20 Partner Deadlifts 120/95kg
10 Synchro Burpees Over The Bar
10 Synchro Wall Balls
10 Partner Deadlifts 120/95kg
Aim
Strategy/ Communication
Tuesday
Metcon
Chicken Shop Date
400m Run
9 Toes To Bar
9 Hand Stand Push Ups
600m Run
15 Toes To Bar
15 Hand Stand Push Ups
400m Run
21 Toes To Bar
21 Hand Stand Push Ups
Aim
Gymnastics Stamina
Wednesday
Metcon
Lucky 13
Amrap 13
50ft Sled Bear Crawl Walk
8 Prone Row
8 Alternating Leg V-ups
Amrap 13
200m Run
8 Push Ups
x1 Legless Rope Climbs
Aim
Power & Strength
Thursday
Metcon
Bíodh grá agaibh dá chéile.
2 Rounds of:
4 Ground To Overhead 61/43kg
4 Burpees Over The Bar
8 Toes To Bar
2 Rounds of:
4 Ground To Overhead 61/43kg
4 Burpees Over The Bar
8 Pull Ups
2 Rounds of:
4 Ground To Overhead 61/43kg
4 Burpees Over The Bar
8 Chest To Bar Pull Ups
1 Rounds of:
4 Ground To Overhead 61/43kg
4 Burpees Over The Bar
8 Bar Muscle Ups
Aim
Full body strength & skill test
Friday
Metcon
Interstate 75
21-18-15-12-9
Cal Ski/Row
Box Jumps 24/20 Inch
*After each set complete 2 wall walks
Aim
Shoulder and midline control
Saturday
Metcon
Blue cheese
10 Rounds for time of:
6 Power Snatches 43/29kg
6 Ring Dips
Aim
Power & Speed