Monday
AMRAP 20
8 Chest to Bar Pull ups
4 Devils Press
25ft Walking Lunge
8 Alternating Dumbbell Thrusters
25ft Walking Lunge
Aim– Open workout style, expect a high heart rate and sore bum muscles!
Bonus Work
2RM Front Squat
Tuesday
Metcon
00:00-12:00
For Time:
21 Single Arm Overhead Squats
6 Ring Muscle Ups
15 Single Arm Overhead Squats
3 Ring Muscle ups
9 Single Arm Overhead Squats
1 Ring Muscle up
12:00-14:00
-Rest-
14:00-24:00
21-15-9
Ring Dips
Dumbbell Snatch
Dumbbell: 30/20kg *Heavier than normal for part 2, if your mobility allows it for part 1
Aim- Development of strength for the rings, and overhead postion!
Bonus Work
150 Band Pull Aparts
75 Glute Bridges
Wednesday
Metcon
With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata
Aim – No thinking, just fitnessing! Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.
Bonus Work
20 Minutes Assault Bike
Thursday
Metcon
Buy in: 30/20 Cal Ski
21-15-9
-Strict Handstand Push ups
-Front Squats
Buy Out: 30/20 Cal Ski
Weights – 80/50, 90/55, 100/60kg
Aim – Strength Bias Metcon, focusing on heart rate management at heavy weights!
Bonus Work
150 Double Unders
*Every Break 1 Sandbag Clean
Friday
Strength
3-4 working sets;
50′ Sled Bear Crawl
16 Box Step ups (1 DB, 22.5/15kg)
24 Banded Tricep Extensions
3-4 Working Sets;
50′ Backwards Sled Drag
5 Sandbag/D-Ball Cleans
10 Bicep Curls
Aim
Building structural Strength and adding to health joints
Bonus Work
EMOM21
A. 45 Second Row
B. 45 Second Ski
C. 45 Second Bike
Saturday
Metcon
Bike Drop
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
Kilos:
1st Bar: 34/25
2nd Bar: 43/29
3rd Bar: 52/38
4th Bar: 61/43
5th Bar: 70/4
Aim– Team Wod, Have fun!