Monday
Strength
3RM Deadlift
Metcon
12-9-6-9-12
Deadlift 152/102kg
Bar Facing Burpee
Aim- Deadlift day, aim is to build strength! Then see how well we can utilise our strength out of breath!
Bonus Work
Tabata Assault Bike
Rest 5 Mins, Repeat
Tuesday
Skill
2Minutes Max Single Unders
2 Minutes Max Double Unders
Metcon
12 Minute Ladder
30 Double Unders
1 Hang Squat Clean 60/40kg
30 Double Unders
2 Hang Squat Clean
30 Double Unders
3 Hang Squat clean
etc…
Aim – Get better at Double Unders, a skill that can be done by anyone, just got to put in the practice time!
Backsquat
5×5, go every 3 minutes
Wednesday
Metcon
33-27-21
Wall Ball
Push ups
-Straight into-
21-15-9
Toes to Bar
*50ft Handstand Walk (inbetween rounds)
Aim– Shoulder Endurance. Challenge: who can do the wallballs unbroken?
Bonus Work
15 Cal Ski, Rest 1 Minute x 10
Thursday
Metcon
Every 4 Minutes x6
16/12 Cal Row
12 Dumbbell Thrusters 2×22.5/15kg
Aim– High Intensity Intervals, go hard!
Friday
Metcon
5 Rounds
15 Chest to Bar Pull Ups
15 Box Jumps 24/20′
15-13-11-9-7 Clean & Jerks
Weights- 60/40, 70/45, 80/50, 90/55, 100/60kg
Aim – Open style workout, Reps of C&Js go down each round but the Weight Goes up! Aim to add some weight to the bar each round!
Bonus Work
Spend 2 Minutes in:
Ring Support
Overhead Squat w/ PVC
Handstand
Saturday
“Luce”
Three Rounds for Time:
With a 2 Wallballs per team, 20/14lbs
1K Team Run
15 Ring Muscle-Ups
75 Synchro Squats
Time-cap: 35 minutes
*Wallballs arent aloud to touch the ground , any wallballs that touch the ground will result in 8 Burpees for the whole team!
Aim – Fun team workout from Wodapalooza! Communication will be key for not letting the wallballs hit the ground!