Monday
Metcon
19.5.5
33-27
Thrusters 45/30Kg
Chest to Bar Pull Ups
Aim- Open training!
Cooldown
Shoulder Extension
Bonus Work
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
Tuesday
2014 Regionals Event 4
21-15-9-6-3
Strict Handstand Pushups
Front Squat 88/57kg
Bar Facing Burpees
Aim- Overall great test of strength, gymnastics and Cardio!
Cooldown
Couch Stretch
Bonus Work
100 V-ups
*Every break 10/7 Push ups
Wednesday
Structure
AMRAP20
50ft Sled Bear Crawl
45 Second Wall-Sit
12-15 Inverted Rows
Metcon
400m Run
200m Farmers Carry
400m Run
Aim – Base building strength endurance, not high skill!
Cooldown
Wrist Stretches
Bonus Work
Every 2 minutes X 8
6 Deadlifts
Thursday
Metcon
Every 4 Minutes X5
15/12 Cal Assault Bike
12 Toes to Bar
9 Hang Power Snatch 48/32kg
Aim- Repeated sprint efforts and grip endurance!
Cooldown
Cobra Stretch
Bonus work
1 Minute Side Plank
Rest 30 Seconds, Then other side.
3 sets.
Friday
Metcon
50-40-30-20-10
Double Unders
Ab-Mat Sit Ups
Pistol Squats
Aim- Coordination, balance and fitness! + Abs!
Cooldown
Calf Stretch
Quad Stretch
Saturday
Metcon
3 Rounds
10 Power Cleans 55/35Kg
20 Wall Balls
-rest 3 minutes-
3 rounds
15 Toes to Bar
20 Wall Balls
Aim – High intensity redline training!
Cooldown
Couch Stretch