Monday
Strength
3RM Thruster
Metcon
Regionals 2018 Event 6
4 Rope Climbs
16 Thrusters 70/47kg
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters
Aim – Thruster strength & power work, Expect to be out of breath doing the strength portion, bar is taken from the floor.
Bonus work
100 V-Ups
* Every time you break – 10/7 cal Assault bike
Tuesday
Metcon
Rogue Invitational Qualifer 3
AMRAP20
100 Double Unders
80 Dumbbell Snatches 22.5/15kg
100 Double Unders
60 Toes to Bar
100 Double Unders
40 Dumbbell Squats (2 DBs)
100 Double Unders
20 Strict Handstand Pushups
Aim – BIG rep scheme, so its important to break the reps into manageable chunks! If you finish within the 20 minutes, you go back to the start! see how far you can get!
Bonus Work
JT
21-15-9
Handstand Push Ups
Ring Dips
Push ups
Wednesday
Metcon
Rogue Invitational Qualifier 2
3-6-9-12
Pull Ups
Squat Cleans 61/43kg
-Straight Into-
12-9-6-3
Bar Muscle Ups
Squat Cleans 84/55kg
Aim – Aim to go hard, make this your top effort workout of the week. Get that bar moving !
Bonus Work
Row 1500m x 2
Rest 2 Minutes between efforts
Row at your 2K pace: 5 seconds faster/500m split
Thursday
Strength
6RM Deadlift
Metcon
Rogue Invitational Qualifer 4
AMRAP6
3 Box Jump Overs
6 Deadlifts 116/80kg
9 Bar Facing Burpees
Aim – Picking weights up and putting them down. 6 Minute workout means an all out sprint, go FAST!
Bonus work
Bike 600m
Rest 60 seconds
Ski 200m
Rest 2 minutes
*4 rounds
Friday
Metcon
AMRAP15
15 Wall Balls
10 Toes to Bar
-Rest 3-
AMRAP7
7 Pushups
7 AbMat Sit Ups
7 Cal Ski
Aim – Abs getting a good workout today, summer is coming, every year… Also thought there wasnt enough toes to bar this week….
Bonus work
10,9,8,7,6,5,4,3,2,1
Bench Press
Sandbag/ Dball Cleans
Saturday
Metcon
Teams of 3
300 Cal Row
100 Burpee Box Jump Overs 24/20″
150 Cal Row
50 Burpee Box Jump Overs 24/20″
Aim– Team workout, building up a sweat & get out of breath, most importantly have fun!