Monday
June Team Throwdown
Tuesday
Metcon
21-15-9
Lateral Bar Hop Burpees
Overhead Squats 52/36Kg
Aim – High pace, go hard. Fast burpees, little transition to bar, big sets on squats.
Cooldown
Bully stretch
Bonus Work
200/150 Cal Row
Every 2 minutes; 5-15 Push Ups
Wednesday
Metcon
AMRAP 15
15/10 Cal SkiErg
15 Dumbbell Power Cleans 22.5/15Kg
15 Handstand Push Ups
Aim
Cardio that’s very demanding on the core – which we call COREDIO
Power Cleans should be light enough to do multiple reps
Use Dumbbell Z-Press as progression for HSPU
Recovery/Cooldown
Straddle Stretch
Bonus Work
Yoke Walks
4 x 50′
Thursday
Skill
Handstand Practice
Metcon
Helen
3 Rounds
400m Run
21 Kettlebell Swings 24/16Kg
12 Pull Ups
Aim – Named Test workout. Push for a fast pace run, mentally deal with grip on swings and pull ups.
Cooldown
Banded Hamstring Stretch
Bonus Work
EMOM 10
3 Strict press
EMOM 10
5 Handstand Push Ups (Kipping allowed)
Friday
Skill
Skin the Cat
Metcon
AMRAP 10
Dumbbell 11.1
30 Double Unders
10 Dumbbell Squat Snatches
Aim – High level shoulder mobility, high skill, good chance to practice double unders
Cooldown
Rig Calf Stretch
Bonus work
Accumulate 5 Minutes in an L-Sit
Saturday
Metcon
2 Rounds
In a 3 Minute Window
Bike 800m
Max Bar Muscle Ups
-Rest 1 Minute-
In a 3 Minute Window
Row 400m
Max Burpees Over Rower
-Rest 1 Minute-
In a 3 Minute Window
Ski 400m
Max Thrusters 45/30Kg
-Rest 1 Minute-
Aim – High power output repeated, try match your reps from round 1 in round 2 , without sandbagging….
Cooldown
Bretzel Stretch
Bonus Work
6 x 400m Run
rest 90 seconds