Monday
Metcon
AMRAP 20
1 Deadlift @ 80%
1 Rope Climb
10 Ring Dips
Add 1 Rep each round to the rope climb/deadlift
Stimulus – Strength/Skill Development
Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest
Tuesday
Metcon
“Fran”
21-15-9 reps
Thruster 43/29Kg
Pull Ups
TEST – 12:00 Minute Cap
Bonus Work
30 Minutes on Assault Bike
Wednesday
Metcon
4 Rounds
32 Kettlebell Overhead Lunges 32/24Kg
16 Toes to Bar
Stimulus – Midline Endurance
Bonus Work
2 Minutes Rowing at 14 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 16 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 18 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
Thursday
Metcon
2 Bar Muscle Ups
10 Power Clean & Jerks 60/40Kg
4 Bar Muscle Ups
8 Power Clean & Jerks 70/45Kg
6 Bar Muscle Ups
6 Power Clean & Jerks 80/50Kg
8 Bar Muscle Ups
4 Power Clean & Jerks 90/55Kg
10 Bar Muscle Ups
2 Power Clean & Jerks 100/60Kg
Stimulus – Strength/Skill Development (Open Prep)
Bonus Work
5 x 3-15 GHD Sit UPs
5 x 3-15 GHD Back Extensions
Friday
Skills
Handstand Progressions
Metcon
5 Rounds
1 Minute Row
30 seconds rest
1 Minute Double Unders
30 seconds rest
1 Minute Bike
30 seconds rest
Stimulus – Aerobic Capacity
Super Saturday
A)
30-20-10
Kettlebell Swings
Box Jump Overs
B)
10 minutes to establish a 1RM Front Squat
C)
30 Bar Facing Burpees
15 Power Snatches 50/35Kg
30 Bar Facing Burpees
D)
AMRAP 10
30 Double Unders
8 Handstand Push Ups
Stimulus – ALL of THEM!