Monday
Metcon
AMRAP 15
15/10 Cal Row
15 Bar Facing Burpees
15 Thrusters 45/30Kg
15 Chest to Bar Pull Ups
Aim
A sustained high heart rate workout.
Look to find the pace where you don’t think you can sustain it.
Short rest. Keep moving.
Work on your positive self talk.
Recovery/Cooldown
Pigeon Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Tuesday
Strength
1RM Clean & Jerk
Metcon
AMRAP 8
6 Box Step Overs 22.5/15Kg
30 Double Unders
Aim
A strength day followed by a short sharp metcon.
Try keep moving constantly for the 8 minutes
Recovery/Cooldown
Box Shoulder/Thoracic Stretch w/PVC Pipe
Bonus Work
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
Wednesday
Core/Mobility
3 Rounds
60 second hang
30 seconds rest
60 second overhead walk
30 seconds rest
Metcon
100 Wall Balls
100 Dumbbell Snatches
Aim
A simple and very effective couplet!
Time your rest on the wall balls.
It’s a high volume of single side work, focus on keeping your back straight!
Building persistance and resilience, keep going for that extra rep before you break!
Working for 14 minutes
Recovery/Cooldown
Bretzel Stretch
Thursday
Structure
1A) Sled March
3 x 50′
1B) Turkish Get Up
3 x 2 Each Arm
2A) Sled Stiff Legged Bear Crawl
3 x 50′
2B) Inverted Rows
3 x 12-20
Aim
Building “structural” strength – strength through extended bracing and joints.
If you’re training Friday/Saturday take it as a recovery and movement day.
If not, load up the sleds more.
Recovery/Cooldown
Couch Stretch
Friday
Metcon
13.1(ish)
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Bar Facing Burpees
30 Snatches 35/25Kg
30 Bar Facing Burpees
30 Snatches 61/35Kg
20 Bar Facing Burpees
30 Snatches 77/45Kg
10 Bar Facing Burpees
As Many Snatches As Possible 93/54Kg
Aim
Another classic CrossFit Open workout.
The snatches should be super light in round one.
Most will get to the third round or thereabouts.
Recovery/Cooldown
Underneath Stretch
Shoulder Extension Stretch
Bonus Work
Hanging L-Sits
EMOM 10
*Record Shortest Time
Saturday
Metcon
AMRAP 5
5 dumbbell front squats
5 toes to bar
-REST 5 MINUTES-
AMRAP 5
5 dumbbell push presses
5 chest to bar pull ups
-REST 5 MINUTES-
AMRAP 5
5 Dumbbell power cleans
5 handstand push ups
Aim
Three short metcons wtih a low rep scheme.
Lactate will build up quickly as you keep moving back and forth between movements.
Reduce reps to stay moving on the gymnastics.
Sunday
Secret Monster Mash!