Monday
Skills
Handstand Practice
4 Rounds
1 Minute Hold
-30 seconds rest)
30 seconds weighted shoulder extension
Metcon
1600m Run
30 Wall Balls
30 Lateral Box Jumps
30 Kettlebell Snatches 24/16Kg
30 Burpees
Mobility
External Shoulder Rotation Stretch – 2 Mins per side
Bully Strech – 2 Mins per side
Bonus Core
8 Rounds
30 seconds right side plank
30 seconds rest
30 seconds left side plank
30 seconds rest
Bonus Work
5 Rounds
15 Calorie Row
50′ Handstand Walk
Tuesday
Metcon
3 Rounds
50 Double Unders
25 Dumbbell Thrusters 15/10Kg
15 Handstand Push Ups
5 Squat Cleans 93/67Kg
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Core
8 Rounds
20 seconds hollow
20 seconds arch
(no rest)
Bonus Work
12 Minutes Max Calories Assault Bike
Wednesday
Metcon
2 Rounds
21 Overhead Squats 35/20Kg
21 Chest to Bar Pull Ups
21 Power Snatch 35/20Kg
21 Bar Facing Burpees
Mobility
Pigeon Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Core
5 x 6-30 Russian Twists
Bonus Work
Bench Press
5 x 10
*Use Dumbbells
Thursday
Strength
3 Rounds
Sled Bear Crawl
Weighted Chin Ups (8 reps)
3 Rounds
Sled Drag
8 Half Kneeling Press into 25′ walk
Bonus Metcon
AMRAP 9
9 Calorie Assault Bike
6 Stone Over Shoulder
3 Rope Climbs
Stretchey Stuff…
Friday
Metcon
30 Burpee Muscle Ups
Metcon
Friday Four Hundreds!!!!!!
5 x 400m Runs
*2 minutes rest in between efforts
Saturday
Metcon
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Mobility
Couch Stretch – 2 Mins per side
Pigeon Strech – 2 Mins per side
Bonus Work
11.4
AMRAP 10
60 Bar Facing Burpees
30 Overhead Squats 55/40Kg
10 Muscle Ups