Monday
Metcon
5 Rounds
21 Back Squats 61/43Kg
2 Legless Rope Climbs
Aim – Dealing with muscular fatigue and mentally coping with high reps
Bonus Work
EMOM 10
15-30sec Hollow Hold
Tuesday
Metcon
15-12-9-12-15
Double Dumbbell Snatch 15/22.15kgx2
Burpee Box Jump Over 24/20″
Aim – High heart rate piece, go hard on this one.
Bonus Work
15/12 Cal Ski x10
rest 45 seconds between efforts
Wednesday
Metcon
10,9,8…3,2,1 Reps of:
Strict Muscle Ups
Front Squats 85/55Kg
Aim – Pick weight thats challenging, also pick a push/pull variation that is challenging
Bonus Work
50 Bicep Curls
50 Push Ups
50 Banded Pushdowns
Thursday
Metcon
4 Rounds for time:
21 Push Jerks 50/35kg
15 Strict Toes to Bar
9 Strict Handstand Push Ups
Aim– Finally! The Shoulders are getting a look in…. BIG workout today, good technique and movement quality will stand to you here!
Friday
Metcon
21-15-9
Strict Pull Ups
Deadlifts 110/75kg
Aim– Strength type metcon, find a version of the pull up that you can dou 3-5 reps at a time!
Bonus Work
2km Row
Saturday
Teams of 2
50 Synchro Sit-ups
100 Synchro Wallballs
50 Synchro Sit-ups
“50 High Box Jump Overs 32/24″” (shared)”
50 Sychro Air Squats
Aim– Partner Workout! Talk to your buddy, make sure you pick wallball sets you can both do, and push yourself to jump on a higher box than normal!