Monday
Metcon
40 Wallball
20 Burpee Pull Ups
30 Wallball
15 Burpee PullUps
20 wallball
10 Burpee Pullups
5 Burpee Pullups
Aim – Big sets on Wall balls, go for unbroken!
Cooldown
Wallball Thoracic stretch
Bonus Work
5×10 Seated Dumbbell Press
Tuesday
Metcon
17.5
10 Rounds
9 Thrusters 43/29kg
35 Double Unders
Aim – Open Prep, unbroken sets, minimal transition.
Cooldown
Calf and lat stretch (rig)
Bonus Work
10 Minute Ski, 5 Min Row, 5 minute Bike
Wednesday
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
Aim – A classic CrossFit bodyweight workout, building muscular endurance.
For most of us, we’ll reduce the reps to finish each round within 7 minutes.
Expect muscle soreness after this workout.
Working up to 40 minutes
Cooldown
Shoulder Extension Stretch
Thursday
Blade Runner
Every 5 Minutes for 6 Rounds
50′ Sled Bear Crawl
400m Run
Aim – Complete sled within 60 seconds, for max load. Run fast, then recover. Can increase load over rounds.
Cooldown
Straddle stretch
Bonus Work
Strict JT
21-15-9
Handstand Push Ups
Ring Dips
Push ups
Friday
Swole Day
Strength
4 Sets
10 Seated Press
10- 15 Inverted Rows
4 sets
20 Band Pull Aparts
50ft Over head Kettlbell Carry (single arm x2)
30 Second Ring Support
4 sets
40 Second Arch
10/10 Single Side RDLs (KB)
40 Second Wall Sit
Aim- Low intensity yet necessary strength work!
Cooldown
Shoulder Extensions
Bonus Work
EMOM10
20 Second assault Bike
Saturday
Metcon
800m Run
12 Handstand Pushups
9 Cal Ski
6 Power Snatch 70/45kg
600M Run
12 Handstand Push Ups
9 Cal Ski
4 Power Snatch
400m run
12 Handstand Push Ups
9 Cal Ski
2 Power Snatch
-then-
200m Run
20 Cal Assault Bike
Aim – Shoulder Endurance and running, with sprint Finish
Cooldown
Bully Stretch