Monday
Metcon
3 Rounds
600m Run
18 Handstand Push Ups
12 Dumbbell Hang Clean & Jerks
Aim– consistent run pace, big handstand push up sets, strong core tension with dumbbells.
Cooldown
cobra stretch
Bonus work
EMOM10
20 second assault bike
Tuesday
Metcon
30-20-10
Deadlifts 84/61Kg
Dumbbell Thrusters 15/10Kg
Aim– big sets, lighter dumbbell to move faster. Keep back straight even when fatigue sets in
Cooldown
Bretzel Stretch
Bonus Work
20 Minute Row
Wednesday
Metcon
AMRAP 25
5 Strict Pull Ups
10m HS Walk
15 Cal Row
5 Kipping
10m HS Walk
15 Cal Ski
5 Chest to Bar
10m HS Walk
15 Cal Assault Bike
Aim– Gymnastic work, shoulder stability and position out of breath.
Cooldown
Banded Lat stretch
Bonus Work
EMOM 10
L-Sits
Thursday
Metcon
4 Rounds
400m Run
16 Bar Facing Burpee
8 Squat Snatch 61/43kg
Aim– Snatching out breath, pick a weight you can do fast singles! MUST be a SQUAT !
Cooldown
Couch Stretch
Bonus Work
AMRAP8
Handstand Pushups
Friday
Gymnastics
Skin The Cats
Metcon
Row 2000m
100 Wall Balls
30 Muscle Ups
Aim – Leave it all on the 2km Row, deal with the wallballs, impress your self on the muscle ups
Cooldown
Pigeon Stretch
Bonus Work
3 Rounds
3-15 GHD Sit Ups
50ft Kettlebell Overhead Walk
-Then-
3 Rounds
15 Back Extensions
50ft Handstand walk (50 shoulder taps)
Saturday
Weightlifting
1RM Power Clean & Push Jerk
Metcon
AMRAP 8
80% of 1RM just found
Aim– Use the clock to keep consistent across the 8 minutes, stay close to the bar and pick it up sooner than you think!
Cooldown
Stradle Stretch