Monday
Skills
Max Touch N Go Power Snatches at 55/65/75/85/95%
30 seconds MAX EFFORT assault bike before each set
Rest 2 Minutes between efforts
Metcon
12 Minute Ladder
3 Power Cleans 84/61Kg
12 Pistols
6 Power Cleans
18 Pistols
9 Power Cleans
24 Pistols
…
Mobility
Pigeon Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side
Bonus Core
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest
Bonus Work
Turkish Get Up (Barbell)
Build up to a heavy single
Tuesday
Strength
Hatch 9/12
Back Squat
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
Front Squat
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%Metcon
9 Minute Ladder
3 Chest to Bar Pull Ups
3 Handstand Push Ups
6 Chest to Bar Pull Ups
6 Handstand Push Ups
9/9, 12/12, …
Mobility
Couch Stretch – 2 Mins per side
Ankle Stretch – Accumulate 2 mins
Bonus Core
4 Rounds
40 Seconds Right Side Plank
20 Seconds Rest
40 Seconds Left Side Plank
20 Seconds Rest
Bonus Work
27-21-15-9
Calorie Row
Burpees over Rower
Wednesday
Skills
Max Touch N Go Power Clean & Push Jerks at 55/65/75/85/95%
30 seconds MAX EFFORT assault bike before each set
Rest 2 Minutes between effortsMetcon
4 Rounds
20 Kettlbell Swings 24/16Kg
35 Wall Balls
50 Double Unders
Mobility
Couch Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side
Bonus Work
5 Rounds (not for time)
Sled Pull
Med Ball Carry
Suitcase Carry (Kettlebell)
GHD Sit Ups
Thursday
Strength
Week 3/6
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand WalkMetcon
5 Rounds
10 Bar Facing Burpees
10 Power Snatches 43/29Kg
*Pick a rep scheme that enables you to complete in 8-10 minutes.
Mobility
Couch Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side
Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank
Bonus Work
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
-1 Minute rest-
2 Minutes Rowing at 30 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 32 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
Friday
Strength
Back Squat
1 x 5 @ 65%
3 x 5 @ 75%
Front Squat
4 x 5 @ 65%Metcon
AMRAP 9
9 Ring Rows
3 Wall Walks
Mobility
Couch Stretch – 2 Mins per side
Forearm/wrist Stretch – Build up 2 Minutes
Bonus Work
A) Bench Press
5-5-5-5-5
B) Bicep Curls
8-8-8-8-8
Saturday
17.3