Monday
Metcon
Sausage in Batter.
70 Double Unders
60 Wall Balls 20/14lbs
50 Deadlifts 61/43kg
40 Toes To Bar
30 Kipping Hand Stand Push Ups
20 Chest To Bar Pull Ups
Aim
High Skill/Strength
Tuesday
Metcon
Cerberus
4 Ring Dips
8 Double Kettlebells Thrusters 20/12kg
12 Burpees Over Kettlebells
Cerberus .1
8 Reverse Grip Straight Bar Biceps Curls
8 Abwheel rollouts
8 High Plank Row
Aim
Triceps & Shoulders
Wednesday
Metcon
Dumb-Bells
5 Rounds for time of:
12 Cal Ski/row
10 Dumbbell Deadlifts 22.5/15kg
8 Dumbbell Hang Power Clean 22.5/15kg
6 Dumbbell Push Press 22.5/15kg
4 Dumbbell Front Rack Lunges 22.5/15kg
Aim
Posterior Chain & Breathing
Thursday
Metcon
Got Nothing On My Brain
3 Strict Deficit Hand Stand Push Ups
6 Weighted Strict Chin Ups
9 Box Jumps
Got Nothing On My Brain .1
For time:
1x600m
10 Sit Ups
1x400m
10 Sit Ups
1x200m
10 Sit Ups
1x200m
Aim
Strength, Explosive Power & Sprint
Friday
Metcon
Gritty
5 Rounds for time of:
21 Cal Ski/Row
15 Power Cleans 70/50kg
9 Front Squat 70/50kg
Aim
Power Development
Saturday
Metcon
“Admiral Akbar”
1,2,3,… 8,9,10,9,8…3,2,1 reps
Kettlbell Swings 24/16Kg
Wall Balls
Aim
Breath Control / Self-Talk