Monday
Metcon
5 Ring Muscle ups
60 Double Unders
200m Run
10 Ring Muscle ups
60 Double Unders
200m Run
15 Ring Muscle ups
60 Double unders
200m Run
Aim – Muscle Up strength building and cardio.
Cooldown
Shoulder Extension 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)
Tuesday
Strength
5RM Backsquat (12 Minutes to Establish a 5RM for that day)
Metcon
Every 3 Minutes X 5 (18-20 minutes)
5 Backsquat @75% of 5RM
20/15/10 Cal Assault Bike Sprint (30 second Bike Cap, 90 Second Overall Cap) *Pick one, aim to keep it
Aim – Work in with some one of simular strength for a push & help loading 😉 Main focus is to keep good core tension during squats especially as you get out of breath. Don’t go way too heavy for the metcon portion.
Cooldown
Frog Stretch
Bonus Work
Tabata: 20 secs on/10 seconds off
of:
-Situps
Rest 2 minutes
-Plank
Wednesday
Metcon
Buy in: 500m Ski Erg
10,9,8,7,6,5,4,3,2,1
Handstand Pushups
Dumbbell Squat Cleans (22.5/15kg)
Aim – Different Dumbbell movement that could come up in the open, tricep and shoulder endurance too.
Cooldown
Stradle Stretch
Bonus Work
30 Sandbag / D-Ball Cleans
Thursday
Metcon
0.00-10.00
12-9-6
Bar Muscle Up
Power Clean + Push Jerk (60/40kg)
10.00-20.00
21-15-9
Chest to Bar Pull Ups
9-6-3
Power Snatch (60/40)
Aim – Change over at 10 minute mark regardless, Sanctional level workout with good test of grip stength, Fast singles on bar.
Cooldown
Wrist Stretches
Bonus Work
50-40-30-20-10
Cal Row
Rest 1:1
Friday
Metcon
AMRAP21
400m Run
15 Toes to Bar
9 Target Burpees
Aim – Chance to practice kipping Toes to Bar and get fit!
Cooldown
Calf Stretches
Bonus Work
1 Front Squat
Every 90 Seconds add 5kg, Start at 50%
Saturday
Metcon
Teams of 3 (30 Minutes) *Move Rower across the room like a check piece
500m Row
50 Wallball
1000m Row
100 wallball
2000m Row
200 Wallballs
Aim – Team WOD, have some fun!
Cooldown
Couch Stretch