Monday
Metcon
“Hurricane”
3 Rounds
800m Run
21 Power Cleans 70/47Kg
(28 minute cap)
Mobility
Couch Stretch – 2 mins per side
External rotation shoulder stretch – 2 mins per side
Bonus Core
5 Rounds
3-15 GHD Sit Ups
3-15 Back Extensions
Bonus Work
4 x 50′ Yoke Walks
Tuesday
Metcon
7 Rounds
9 Power Snatches 43/29Kg
15 Wall Balls
21 Double Unders
Mobility
Couch Stretch – 2 mins per side
Pigeon Stretch – 2 mins per side
Bonus Core
6 Rounds
45 seconds right side plank
15 seconds rest
45 seconds left side plank
15 seconds rest
Wednesday
Skills
Turkish Get Up
Metcon
5-10-15-20-25
Toes to bar
Handstand Push Ups
Mobility
Couch Stretch – 2 mins per side
Bully Stretch – 2 mins per side
Bonus Work
30 D-Ball over yoke
*Set Yoke above head height
Thursday
Metcon
9 Muscle Ups
21 Deadlifts 102/70Kg
7 Muscle Ups
15 Deadlifts 102/70Kg
5 Muscle Ups
9 Deadlifts 102/70Kg
(12 Minute Cap)
Mobility
Bully Stretch – 2 mins per side
Seal Rocks – 3 x 8
Bonus Core
200m Ab Row
Bonus Work
100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)
(Only do if not able to do Fran tomorrow)
Friday
Metcon
“Fran”
21-15-9
Thrusters
Pull Ups
Bonus Work
Friday Four Hundreds!!!!!!
6 x 400m Runs
*2 minutes rest in between efforts
Mobility
Couch Stretch – 2 mins per side
Standing Calf Stretch – 2 mins per side
Saturday
Strength
Max Out Any Lift(s) you want!
Mobility
Couch Stretch – 2 mins per side
Bully Stretch – 2 mins per side