Monday
Strength
Power Clean
1-1-1-1-1-1
Stimulus – Speed Strength
Metcon
AMRAP 6
6 Power Cleans 45/30Kg
6 Lateral Burpees
Stimulus – Redline Capacity
Bonus Work
5 x 3-15 GHD Sit UPs
5 x 3-15 GHD Back Extensions
Tuesday
Metcon
100 Double Unders
80 Toes to Bar
60 Wall Balls
40 V-Ups
20 Cal Assault Bike
Stimulus – Core Strength, Sprint Finish
Wednesday
Metcon
AMRAP 5
5 Front Squats 50/35Kg
5 Push Jerks 50/35Kg
5 Chest to Bar Pull Ups
Stimulus – Tolerance to MAX Intensity
Bonus Work
AMRAP 20
10 Calorie Assault Bike
5 Burpee Box Jump Overs 24/20″
Thursday
Metcon
12 Minute Ladder
3 Power Snatch 61/43Kg
12 Pistols
6 Power Snatch
18 Pistols
9 Power Snatch
24 Pistols
Stimulus – Skill Endurance
Bonus Work
AMRAP 10
100′ Famers Carry
30 seconds L-Sit Hold
Friday
Metcon
Every 4 minutes x 6 rounds
9 Calories Row
6 Handstand Push Ups
3 Deadlifts 143/93Kg
Stimulus – Strength Under High Fatigue
Bonus Work
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest
Saturday
Metcon
10 Rounds
27 Double Unders
18 Dumbbell Thrusters (9 each arm) 22.5/15Kg
9 Chest to Bar Pull Ups
Stimulus – Open Prep Test