Monday
Team Throwdown!!!!
Bonus Work
Help Caoimhe & Niall shift 22 tonnes of topsoil
Tuesday
Gymnastics/Connectivity
4 Rounds
1 Rope Climb
3 Handstand Walks for distanceStrength 3/6
Front Squat
Build up to a heavy single
NO MISSES!
*If you PR, stop!
Metcon
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups
Mobility
Standing Calf Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side
Bonus Work
6 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Wednesday
Super Circuit
4 Rounds
A) 1 Minute Rowing (for Calories)
-30 seconds rest-
B) 1 Minute Handstand Practice
-30 seconds rest-
C) 1 Minute Bar Facing Burpees
-30 seconds rest-
D) 1 Minute Strict Pull Ups
-30 seconds rest-
E) 1 Minute Wall Balls
-30 seconds rest-
F) 1 Minute Overhead Carry
-30 seconds rest-
G) 1 Minute Double Unders
-30 seconds rest-
H) 1 Minute Strict Toes to Bar
-30 seconds rest-Mobility
Foam Roll Legs – 2 Mins per side
Bully Stretch – 2 Mins per side
Thursday
Strength
Floor Press
5-5-5-5-5Metcon
3 Rounds
21 Deadlifts 100/65Kg
15 Box Jumps 32/24″
9 Muscle Ups
Mobility
External Rotation Shoulder Stretch – 2 mins per side
Banded hamstring stretch – 2 mins per side
Bonus Work
30 rounds
30 seconds on/30 seconds off
Assault Bike
Friday
Gymnastics/Connectivity
8 Rounds
20 seconds arch
20 seconds hollow
*no rest, one continuous piece.Strength 3/6
Back Squat
Build up to a heavy single
NO MISSES!
*If you PR, stop!
Metcon
15 Ring Dips
30 Toes to Bar
45 Kettlebell Swings 24/16Kg
60 Double Unders
45 Power Cleans 45/30Kg
30 Chest to Bar Pull Ups
15 Strict Handstand Push Ups
Mobility
Couch Stretch – 2 Mins per side
Keg Drill – 2 Mins
Saturday
Strength
Hang Power Snatch
Build up to a heavy singleMetcon
800m Run
50 Pistols
50 Burpee Box Jump Overs 12-24″/8-16″
800m Run
Bonus Work
Strict Muscle Up Work