Monday
Metcon
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight
50%-60%-70%-80%-90%-95%-102%-105%
Stimulus – Technique Endurance/Strength
Cooldown/Recovery
60 seconds table bridges
60 seconds crossovers
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Tuesday
Strength
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Stimulus – Strength/Technique
Cooldown/Recovery
10 Shoulder Dislocates
10 Thoracic Openers Each Side
30 seconds bully stretch
Bonus Work
“Power Wheels”
AMRAP 3:
15/12 Calorie Bike
12 Power Snatches 43/29Kg
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
8 Power Snatches 52/36Kg
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
4 Power Snatches 61/43Kg
Wednesday
Metcon
“Kettlebell 17.1”
10 Kettlebell Snatches 24/16Kg
15 Burpee Box Jump Overs
20 Kettlebell Snatches 24/16Kg
15 Burpee Box Jump Overs
30 Kettlebell Snatches 24/16Kg
15 Burpee Box Jump Overs
40 Kettlebell Snatches 24/16Kg
15 Burpee Box Jump Overs
50 Kettlebell Snatches 24/16Kg
15 Burpee Box Jump Overs
Stimulus – Core/Shoulder Endurance
Cooldown/Recovery
2 Rounds
10 Scorpion Kicks
10 Rollovers
10 Bow & Bends
Bonus Work
4 Rounds
10 Lat Pull Downs
25′ D-Ball Walk
Thursday
Metcon
27-21-15-9
Chest to Bar Pull Ups
Overhead Squats 60/40Kg
Stimulus – Core Endurance/Open Prep
Cooldown/Recovery
Couch Stretch – 45 seconds low/45 seconds high
Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest
Friday
Metcon
“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts 112/75Kg
Stimulus – TEST (Do Not Pace)
Cooldown/Recovery
Thoracic Wall Ball Stretch
Double Squat/Double Pike
Bonus Work
4 Rounds
50′ Kettlebell Overhead Walk (Each Arm)
8-12 Straight Leg Raises on Stall Bars
Saturday
Strength
4 x 100′ Suitcase Carries
Metcon
4 Rounds
18 Ring Rows
15 Strict Handstand Push Ups
12 Strict Toes to Bar
Stimulus – Movement Quality
Cooldown/Recovery
Weighted IYTWs
Bonus Work
2 Rounds
1 Mile Run
2K Row
4K Assault Bike