Monday
Metcon
4 Rounds For Time:
21 Deadlifts 61/43Kg
15 Box Jump Overs (24/20)
9 Push Jerks 61/43Kg
Stimulus: Move well out of breath
Bonus Work
8 Rounds:
20 seconds hollow/20 seconds rest
Tuesday
Skills
Handstand Progressoins
Metcon
AMRAP 20 minutes of:
3 Pull-ups, strict
6 Push-ups, Hand-release
9 Wall Ball Shots, 20/14
Stimulus – Muscular Endurance (Shoulder-y)
Bonus Work
AMRAP 20
20 Calorie Row
15 Calorie Assault Bike
Wednesday
Strength
Front Squat
3-3-3-3-3-3-3
Stimulus – Strength!
Bonus Work
For Time:
15-12-9
Calorie Row
Power Snatch 43/29Kg
directly into…
15-12-9
Calorie Bike
Clean and Jerks 43/29Kg
Thursday
Metcon
30 Rounds
5 Burpees
3 Toes to Bar
1 Power Snatch 50%
Stimulus – Technique & Transition
Bonus Work
5 Rounds for time of:
50 Double-unders
25 Push Press, 35/25Kg
Friday
Metcon
150 Double Unders
15 Muscle Ups
15 Squat Cleans 61/43Kg
100 Double Unders
10 Muscle Ups
10 Squat Cleans 61/43Kg
50 Double Unders
5 Muscle Ups
5 Squat Cleans 61/43Kg
Stimulus – Movement Efficiency/Blood Flushing
Bonus Work
Weighted Plank
5 x 30 seconds on/30 seconds off
Saturday
Metcon
20-16-12-8-4
Front Rack Lunges 80/55Kg
Chest to Bar Pull Ups
Handstand Push Ups
Stimulus – Strength Endurance
Bonus Work
4 rounds, wearing a vest:
400-meter run
24 squats
12 burpee box jump-overs