Monday
Metcon
Amanda .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches 61/43Kg
Bonus Work
AMRAP 10
200m Row
20 second plank hold
Tuesday
Metcon
Madison Triplet (Kinda)
5 Rounds
400m Run with Med Ball (20/14lb)
11 Burpee Box Jumps
Bonus Work
Assault Lunge
For time
40 / 30-cal. Assault Bike
100-ft. dumbbell overhead lunge
(Time Cap = 5 minutes)
Wednesday
Metcon
Muscle Up Clean Ladder
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight
50%-60%-70%-80%-90%-95%-102%-105%
Bonus Work
Squat Jerks
3-3-3-3-3
Thursday
Metcon
Bar Fight
12 clean and jerks 70/47Kg
Then, 2 rounds of:
15 toes-to-bars
12 chest-to-bar pull-ups
Then, 12 clean and jerks 70/47Kg
Bonus Work
4 x 50′ Yoke Walks
Friday
Metcon
Fibonacci Final
5-8-13-21 reps of:
Handstand push-ups
Heavy kettlebell deadlifts
Then, 53-lb. KB OH lunge 89 ft. to finish line
Bonus Work
6 rope ascents, 15-ft. rope
30 thrusters 52/36Kg
Saturday
Metcon
2223 Intervals
3 minutes on, 1 minute off:
2 rope climbs
Max-rep OHS
4th round extended to 4 minutes.
Go until 75 reps of OHS are complete.
M 50Kg F 35Kg
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions