Monday
Strength
2013 Regionals Event 2
3RM Overhead Squat
*From the Floor
Metcon
2013 Regionals Event 3
For Time:
30 Burpee Muscle Ups
Aim – Full Body strength piece, taking the barbell from the floor! Use Burpee ring pull ups or pull ups as a progression!
Bonus Work
30 Sandbag cleans
Tuesday
Metcon
800m Run
50 Empty Bar Thrusters
30 Pull Ups
600m Run
30 Thrusters 40/25kg
20 Chest to Bar Pull Ups
400m Run
15 Thrusters 60/40kg
10 Bar Muscle Ups
Aim -BIG workout, EARN that christmas dinner! Dont get caught in a sprint or race! Gymnastics and barbell in increases in difficulty but the reps go down!
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Wednesday
Christmas Day Open Gym
Thursday
Metcon
For Time:
3 Rounds
21 Wallballs
21 Toes to Bar
-Straight into-
3 Rounds
15 Bar Facing Burpees
15 Deadlifts 100/70kg
Aim-Coping with muscular fatigue, these are big sets so make sure you break up the reps early. Expect to feel the back muscles!
Bonus Work
2 Minutes Right Side Plank
2 Minutes Left Side Plank
Friday
Metcon
Linchpin Test 2
For time, 3 Rounds:
5 Ring Muscle Ups
10 Squat Cleans 61/43kg
20 Box Jumps 24/20″
Aim– Mixed type of movements, push hard on this workout!
Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m
Saturday
Metcon
Teams of 4:
4 Rounds
400m Run
35 Synchro Air squats
50 Cal Row
35 HandStand Push ups (Shared)
50 Cal Ski
35 Synchro Sit Ups
Aim-Pressing fatigue and aerobic endurance
Sunday
Get coached on an area you want to work on, join in on the team monster mash, or stretch out and drink coffee!