Monday
TEAM THROWDOWN
Tuesday
Strength
5 Rounds, not for time
1 Turkish Get Up each side
10 Weighted Pull Ups
50′ Med Ball Walk
Metcon
STRICT SEASON TEST 3
AMRAP 12
12 Strict Toes to Bar
60 Double Unders
Bonus Work
Regionals Event 11.1
Run 1K
30 HSPU
Row 1K
Wednesday
Gymnastics/Connectivity
AMRAP 12
50 Shoulder Taps
50′ Suitcase Carry (Barbell) each arm
Cardio (Last Week, Wahoo!)
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Calorie Bike
-30 seconds rest-
C) 1 Minute Max Double Unders
-30 seconds rest-
D) 1 Minute Max Burpee Box Jumps
-30 seconds rest-
Bonus Core
EMOM 10 Hanging L-Sits
Bonus Work
Bent Over Rows
5 x 8
Thursday
Skills
1RM Power Clean
Metcon
STRICT SEASON TEST 2
5 Rounds
1 Minute Max Calorie Row
1 Minute Max Strict Handstand Push Ups
1 Minute Rest
Bonus Core
4 Rounds
40 seconds hollow
20 seconds rest
40 seconds arch
20 seconds rest
Bonus Work
Open Workout 11.1
AMRAP 10
30 Double Unders
15 Power Snatches 35/20Kg
Friday
Metcon
For time:
Run 800 meters with a 20Kg plate
100 Toes-to-Bar
50 Front Squats 70/47Kg
10 Rope Climbs
Run 800 meters with a 20Kg plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
Bonus Work
Bench Press
5 x 5
Saturday
Skills
Snatch
Build up to a 1RM
Metcon
STRICT SEASON TEST 1
42 Wall Balls
21 Strict Chest to Bar Pull Ups
30 Wall Balls
15 Strict Chest to Bar Pull Ups
18 Wall Balls
9 Strict Chest to bar Pull Ups
*Pull Ups only count when arms are fully extended after making contact with bar at the top of the rep