Monday
“Scotty”
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 143/93Kg
18 wall-ball shots
17 burpees, lateral over the bar
Bonus Work
21-18-15-12-9-6-3
Calories Rowing
V-Up
3 Peg Board Ascents
Tuesday
Skills
Hang Snatch
2-2-2-2-2-2
Metcon
AMRAP 6
30 Double Unders
12 Handstand Push Ups
Bonus Core
Weighted Planks
6 Rounds
30 seconds on/30 seconds off
Bonus Work
“12.3”
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
Wednesday
“Death March”
8 Rounds
8 Dumbbell Front Rack Walking Lunges 22.5/15Kg
8 Burpees
8 Dumbbell Front Rack Walking Lunges 22.5/15Kg
8 Bar Muscle Ups
Bonus Work
5 Rounds (not for time)
Suitcase Carry 100′ each arm
Yoke Walk 100′
Thursday
“McGregor”
3 Rounds
1 Minute Assault Bike
1 Minute Dumbbell Snatch
1 Minute Pistols
1 Minute Burpee Box Jump
1 Minute Toes to Bar
1 Minute Rest
Bonus Core
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Friday
Metcon
AMRAP 8
8 Kettlebell Swings 24/16Kg
8 Push Ups
Friday Four Hundreds!!!!!!
5 x 400m Runs
*2 minutes rest in between efforts
Bonus Work
“Grace”
30 Clean & Jerks 61/43Kg
Saturday
3 Rounds
1 Sled Pull
100′ D-Ball Walk
3 Rounds
50′ Sled Push
50′ Handstand Walk
Competition Class Starts at 11am