Monday
Gymnastics/Connectivity
4 Rounds
30 Second Handstand Brace
15 Second Rest
30 Second Handstand Hold against Wall
15 Second Rest
Strength
4 Rounds
1 Minute Max Effort Front Squats 70%
2 Minutes Rest
Metcon
“Amanda”
9-7-5
Muscle Ups
Snatches 61/43Kg
Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
12 Minutes Rowing (max metres)
Tuesday
Gymnastics/Connectivity
30′ Inch Worm to Hollow Hold (5 breath pause)
Skills
1 Snatch at 60%
1 Snatch at 70%
3 Snatches at 80%
2 Snatches at 85%
1 Snatch at 90%
*If Successful
1 @ 95%
1 @ 98%
1 @ PR+1Kg
If not
3 @ last successful percentage
e.g. if you miss 1 at 90% you take 3 at 85%
Metcon
“Bit of Marching”
3 Rounds
50 Sit Ups
50′ Handstand Walk
50′ Overhead Lunge 24/16Kg
Mobility
Couch Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side
Bonus Work
4 rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest
Wednesday
Skills
1 Clean & Jerk at 60%
1 Clean & Jerk at 70%
3 Clean & Jerks at 80%
2 Clean & Jerks at 85%
1 Clean & Jerk at 90%
*If Successful
1 @ 95%
1 @ 98%
1 @ PR+1Kg
If not
3 @ last successful percentage
e.g. if you miss 1 at 90% you take 3 at 85%
Metcon
“Nicole”
AMRAP 20
400m Run
Max Effort Pull Ups
Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Pigeon Stretch – 2 mins per side
Bonus Work
100 Shoulder Taps
Thursday
Gymnastics/Connectivity
Muscle Up Work
Strength
4 Rounds
1 Minute Max Effort Back Squats 70%
2 Minutes Rest
Metcon
“Black and Blue”
5 RFT:
10 Power Cleans, 61/43Kg
10 Burpees
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
8 Rounds
20 seconds on/10 seconds off Assault Bike
Friday
“Non Functional Fridays”
A) 4 x 10 Seated Press
B) 4 x 12 Dumbbell Hammer Curls
Metcon
3 Rounds
800m Run
50 Wall Balls
Mobility
Pigeon Stretch – 2 Mins per side
Foam Roll Legs – 2 Mins per side
Bonus Work
21-15-9
Push Press 43/29Kg
Pull Ups
Saturday
Strength/Endurance
For 7 Rounds
Odd Minutes: 1 Power Snatch (start at 70-80% and add weight)
Event Minutes: 3-5 Strict Handstand Push Ups
*If 3-5 are comfortabe, go to a deficit
-immediately into-
7 Rounds
Odd Minutes: 1 Power Clean & Push Jerk (start at 70-80% and add weight)
Event Minutes: 3-5 Strict Handstand Pull Ups
*If 3-5 are comfortabe, go weighted
Metcon
AMRAP 15
50 Double Unders
15 Toes to Bar