Monday
Metcon
3 Rounds
30 Wall Balls
20 Toes to Bar
10 Front Squats 102/70Kg
Bonus Work
4 Rounds
40 seconds right side plank
20 seconds rest
40 seconds left side plank
20 seconds rest
Tuesday
Strength Work
4 Rounds
50′ Bear Crawl
30 second hollow
4 Rounds
25′ Sled Pull
50′ Overhead Kettlebll Walk (each arm)
Bonus Work
AMRAP 10
100′ Famers Carry
30 seconds L-Sit Hold
Wednesday
Metcon
5 Rounds
12 Kettlebell Snatches 32/24Kg
12 Strict HSPU
Bonus Work
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
Thursday
Metcon
45 Thrusters 43/29Kg
45 Chest to Bar Pull Ups
Bonus Work
Yoke Walks
6 x 50′
Friday
Strength
Overhead Squat
3-3-3-3-3
Metcon
Every 4 Minutes x 4 Rounds
500m Row
Max Effort OHS at 75% of strength piece
DON’T HOLD BACK ON ROW
*MUST PICK UP BAR WITHIN 15 seconds or set is scored as 0!
Saturday
Metcon
AMRAP 14
7 Bar Muscle Ups
50 Pistols
100 Double Unders
Bonus Work
12 Rounds
30 seconds AB
4:30 rest
-rest 10 minutes between rounds 6 & 7
(This workout comes from Sam Briggs, and takes 70 minutes)
(Shorter version, 6 rounds, every 3 minutes)