Monday
Metcon
“Rich”
For time:
13 squat snatches, 70/47Kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 70/47Kg
Bonus Core
Weighted Plank
6 Rounds
30 seconds on/30 seconds off
Bonus Work
Every 4 minutes x 4
15 seconds assault bike
Tuesday
Strength
4 x 50′ Suitcase Carry Each Arm (Barbell)
Metcon
AMRAP 4
21 Wall Balls
21 Burpees
-rest 4 minutes-
AMRAP 4
15 Wall Balls
15 Kettlebell Swings 24/16Kg
-rest 4 minutes-
AMRAP 4
9 Wall Balls
9 Abmat Sit Ups
Bonus Work
6 Rounds
600m Run
Yoke Carry 172/136Kg
Wednesday
Metcon
150 Double Unders
21 Strict Handstand Push Up
21 Power Snatches 50/35Kg
100 Double Unders
15 Strict Handstand Push Ups
15 Power Snatches 60/40Kg
50 Double Unders
9 Strict Handstand Push Ups
9 Power Snatches 70/45Kg
Bonus Core
30 Hollow/Arch Rolls
Bonus Work
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans 102/70Kg)
Thursday
Skills
Turkish Get Up
Metcon
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
Bonus Work
7 Minute Ladder
3 Stone Over Shoulder
12 Toes to Bar
6 Stone Over Shoulder
12 Toes to Bar
9 Stone Over Shoulder
12 Toes to Bar…
Friday
Skills
Strict Press-Push Press-Push Jerk
1-1-1-1-1-1-1
Metcon
Friday Four Hundreds!!!!!!
4 x 400m Runs
*2 minutes rest in between efforts
Saturday
“Macho Man”
EMOM for as Long as Possible
3 Power Cleans (84/61Kg)
3 Front Squats (84/61Kg)
3 Jerks (84/61Kg)