Monday
Metcon
Every 5 Minutes x5
12/10 Cal Assault Bike
15/12 Cal Row
18 Wallballs
Aim – Power output, do your very best to keep the pace high and go unbroken on wallballs! 3 minute cap per set, so at least 2 minutes rest!
Bonus work
1RM Front Squat
Tuesday
Metcon
3 Rounds
40 Double Unders
20 Kettlebell Snatches 24/16kg (10L/10R)
40 Double Unders
20 Pistols
40 Double Unders
20 Toes to Ring
Aim- Time to get good at double unders, great session to practice some funkier CrossFit movements! Today will improve your coordination!
Bonus Work
Every 2 Minutes x10
8-12 Burpees (30 Seconds)
4-10 Handstand Push ups (Unbroken)
Wednesday
Metcon
4 Rounds
12 Deadlifts 125/95kg
9 Bar Facing Burpees
6 Strict Handstand Push ups
10m Handstand Walk
Aim – Aim to move at consistent speed for the 4 rounds, attack the deadlifts then get stuck into the burpees, expect the shoulders to get a look in!
Bonus Work
25-20-15-10-5
GHD Situps
Dumbell Snatch
*Talk to a coach before doing this workout
Thursday
Metcon
0:00-10:00
21-15-9
Toes to bar
Front Squat 60/40kg
10:00-14:00
-Rest-
14:00-22:00
15-12-9-6
Chest to Bar
Thruster 45/30Kg
Aim – Double Workout, bar gymnastics and barbell squatting movements, a deadly combination…
Bonus work
EMOM 21
A 15 Wall Ball
B 4 Devils Press
C Max Ring Dips
Friday
Strength
EMOM 20
1 Squat Snatch
Metcon
5-4-3-2-1
Bar Muscle Ups
Snatch 60/40kg
Aim – Huge skill piece, work on the technical aspects of the snatch and aim to get some quality lifts in at around 75-85% of your 1RM, if no misses, progress to a higher percentage! For the metcon, go for speed, you can power snatch too. Make it grippy and sprinty!
Bonus work
Bench Press
Max reps at bodyweight, or 60% of 1rm. Rest 2.30, repeat 5 times!
Saturday
Metcon
Teams of 4
1200m Run
21 Chest to Bar Pull Ups
20m Sandbag Clean
800m Run
18 Chest to Bar Pull Ups
20m SB Clean
600m Run
15 Chest to Bar Pull Ups
20m SB Clean
400m Run
12 Chest to Bar Pull Ups
20m SB Clean
200m Run
9 Chest to Bar Pull Ups
20m SB Clean
*Teams of 4. Run is together. Pull Ups: 1 Person Working, 2 People hanging from bar for reps to count, 1 person rests. Rotate as needed. Sandbag is shared.
Aim– BIG team workout, have fun!