Monday
Gymnastics/Connectivity
Muscle Up Work
*Strict
Skills
Hang Snatch
Build up to a heavy single
Metcon
5 Rounds
10 Toes to Bar (Kipping Allowed)
10 Push Ups
10 Kettlebell Swings
10 Box Jumps
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Suggested Bonus Work
1000m Bike
100′ Handstand Walk
10 Overhead Squats 102/70Kg
500m Row
50 Burpee Box Jump OVERS
5 Overhead Squats 102/70Kg
Tuesday
Gymnastics/Connectivity
Turkish Get Up
Build up to a heavy single each armStrength 1/6
Front Squat
Build up to a heavy single
Metcon
400m Run
15 Push Press 40/25Kg
15 Pull Ups
12 Push Press
12 Pull Ups
9 Push Press
9 Pull Ups
400m Run
15 Push Press 40/25Kg
15 Pull Ups
12 Push Press
12 Pull Ups
9 Push Press
9 Pull Ups
400m Run
Mobility
Standing Calf Stretch – 2 Mins per side
External Rotation Banded Shoulder Stretch – 2 Mins per side
Wednesday
Gymnastics/Connectivity
4 Rounds
1 Rope Climb
2 Wall WalksSkills
Hang Clean & Jerk
Build up to a heavy single
That Fucking Circuit! 10/10
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Max Bar Facing Burpees
-30 seconds rest-
C) 1 Minute Max Effort Wall Balls
-30 seconds rest-
D) 1 Minute Doube Unders
-30 seconds rest-
Mobility
Couch Stretch – 2 Mins per side
Thursday
Gymnastics/Connectivity
4 Rounds
30 Seconds Right Side Plank
15 Seconds Rest
30 Seconds Left Side Plank
15 Seconds RestStrength
Floor Press
5-5-5-5-5
Metcon
800m Run
30 Power Snatches 61/43Kg
800m Run
Mobility
Banded Hamstring Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Suggested Bonus Work
21 Thrusters 43/29Kg
3 Legless Rope Climbs
15 Thursters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb
Friday
Gymnastics/Connectivity
8 Rounds
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds restStrength
Back Squat
Build up to a heavy single
Metcon
Titanic Games Final
16 Power Clean & Push Jerks 70/40Kg
2 Muscle Ups
12 Power Clean & Push Jerks 80/50Kg
4 Muscle Ups
8 Power Clean & Push Jerks 90/60Kg
6 Muscle Ups
4 Power Clean & PUsh Jerks 100/70Kg
8 Muscle Ups
Mobility
Couch Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side
Saturday
Gymnastics/Connectivity
4 Rounds
Max Effort Support Hold on Rings
10 Horizontal Rows
Strength
Max Out any lift of your choosing
Metcon
“Well that’s just horrible”
21-15-9
Thrusters 43/29Kg
Wall Balls