Monday
Skills/Strength
Snatch
3-Pause Snatch
Max Out
2-Pause Snatch
Max Out
Pause Snatch
Max Out
Full Snatch
Max Out
Metcon
8 Rounds
20 seconds wall balls
10 seconds rest
20 seconds strict pull ups
10 seconds rest
Mobility
Hanging Lat Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side
Bonus Work
4 x 50′ Yoke Walks
Tuesday
Strength
Box Step Ups (Front Rack)
4 x 12 steps
Metcon
1200m Run
9 Rope Climbs
800m Run
7 Rope Climbs
400m Run
5 Rope Climbs
Mobility
Pigeon Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Core
4 Rounds
40 Seconds Right Side Plank
20 Seconds Rest
40 Seconds Left Side Plank
20 Seconds Rest
Bonus Work
21 Calorie Bike
15 Bar Facing Burpees
9 Thrusters 60/40Kg
Wednesday
Skill
CleanJerk
Build up to a heavy technical single
Strengthio
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Handstand Hold Practice
-30 seconds rest-
C) 1 Minute Max Double Unders
-30 seconds rest-
D) 1 Minute Max L-Sit Hold
-30 seconds rest-
Mobility
External Rotation Shoulder Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side
Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank
Bonus Work
5 Rounds
200m Run
10 Unbroken Weighted Chin Ups
Thursday
Gymnastics
12 Minute Ladder
2 Strict Toes To Bar
2 Strict Handstand Push Ups
4/4, 6/6, 8/8, 10/10
*If you hit 10/10, go back to 2/2…
Metcon
4 Rounds
15 Burpee Box Jump Overs
30 Dumbbell Power Cleans
45 Double Unders
Mobility
Bully Stretch – 2 MIns per side
Pigeon Stretch – 2 Mins per side
Bonus Core
4 Rounds
40 seconds hollow
20 seconds rest
40 seconds arch
20 seconds rest
Friday
Strength
Overhead Lunges
4 sets of 12 steps
take the weight from the floor
GOAT DAY
Alt EMOM 20
1) Pick two movements you struggle with
2) Pick a rep scheme that allows for 25-30 seconds of work
3) Aim is to finish feeling better about movements
e.g.
Alt EMOM 20
1) 8 Burpees
2) 5 Thrusters
Mobility
Couch Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side
Saturday
Gymnastics/Skills
10 Minutes Handstand Walk Practice w/ Partner
OR
300′ Handstand walk for time
Metcon
5 Rounds
15 Back Squats 80/55Kg
5 Strict Muscle Ups
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side