Monday
Gymnastics/Connectivity
Handstand Hold Practice w/ Partner
Strength
4 Rounds
1 Minute Max Effort Front Squats 60%
2 Minutes Rest
Metcon
Muscle Up Biathlon
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.
Mobility
Bully Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Work
8 Rounds
10 Seconds on/20 seconds off Assault BIke
Tuesday
Gymnastics/Connectivity
6 Rounds
20 seconds arch
20 seconds hollow
20 seconds restSkills
1 Snatch at 60%
1 Snatch at 70%
3 Snatches at 80%
2 Snatches at 85%
1 Snatch at 90%
*If Successful
1 @ 95%
1 @ 98%
1 @ PR+1Kg
If not
3 @ last successful percentage
e.g. if you miss 1 at 90% you take 3 at 85%
Metcon
5 Rounds
15 Box Jumps 24/20″
15 Push Press 45/30Kg
15 Toes to bar
*18 Minute Cap
Mobility
External Rotation Banded Shoulder Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side
Wednesday
Gymnastics/Connectivity
AMRAP 8
1 Rope Climb
25′ Handstand WalkSkills
1 Clean & Jerk at 60%
1 Clean & Jerk at 70%
3 Clean & Jerk at 80%
2 Clean & Jerk at 85%
1 Clean & Jerk at 90%
*If Successful
1 @ 95%
1 @ 98%
1 @ PR+1Kg
If not
3 @ last successful percentage
e.g. if you miss 1 at 90% you take 3 at 85%
Metcon
3 Rounds
10 Deadlifts 125Kg/75Kg
50 Double Unders
*10 Minute Cap
Mobility
Hanging Lat Stretch – 2 Mins per side
Banded Hamstring Stretch – 2 Mins per side
Bonus Work
Run 1 Mile
Thursday
Gymnastics/Connectivity
Muscle Up WorkStrength
4 Rounds
1 Minute Max Effort Back Squats 60%
2 Minutes Rest
Metcon
21 Thrusters 45/30Kg
21 Pull Ups
15 Thrusters 60/40Kg
15 Chest to Bar
9 Thrusters 75/50Kg
9 Bar Muscle Ups
Mobility
Couch Stretch – 2 Mins per side
External Rotation Banded Shoulder Stretch – 2 Mins per side
Friday
“Non Functional Fridays”
A) 4 x 10 Seated Press
B) 4 x 12 Dumbbell Hammer Curls
Friday Four Hundreds 3/4
4 x 400m Run
Rest 2 Minutes Between EffortsBonus Work
Every 5 Minutes x 4
21 Calories Rowing
15 Bar Facing Burpees
9 Full Cleans 52/35Kg
Mobility
Standing Calf Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Saturday
Strength/Endurance
For 7 Rounds
Odd Minutes: 1 Power Snatch (start at 70-80% and add weight)
Even Minutes: 3-5 Strict Handstand Push Ups
*If 3-5 are comfortabe, go to a deficit
-immediately into-
7 Rounds
Odd Minutes: 1 Power Clean & Push Jerk (start at 70-80% and add weight)
Event Minutes: 3-5 Strict Pull Ups
*If 3-5 are comfortabe, go weightedMetcon
Death by Burpee
20 Minutes
1 Burpee the first minute
2 Burpees the second minute
3 Burpees the third minute…
*If you fail to complete a round, go back to the start.
E.G. If you do only 10 burpees of the round of 12, the next round you do 1, then 2, etc.
Score is total burpees
Bonus Work
Pendlay Rows
8-8-8-8-8