Monday
Metcon
4 Rounds
400m Run
30 Situps
15 Double Kettlebell Swings 24/16kg
Aim – Core blast with running!
Cooldown
Cobra Stretch
Bonus Work
Accumulate 2 Minutes in:
-Dead Hang
-Wall Sit
Tuesday
Metcon
30m Handstand Walk
30 Pistols
30 Box Jump Overs
50 Handstand Push ups
30 Box Jump overs
30 Pistols
30m Handstand Walk
Aim – Body weight movements, aim for consistency of pace.
Cooldown
Box Pigeon
Box Cat Stretch
Bonus Work
40 Seconds on/ 20 Seconds off for 20 Minutes
Assault Bike
Wednesday
Metcon
20 Minutes
500m Row
3RM Overhead Squat (From Floor)
Aim– Go for PB Row time, then either build up heavy or build coordination or technique on Overhead Squat.
Cooldown
Quad Stretch Rig
Bonus Work
30 – 50 Back Extensions
200m Farmers Carry
30 – 50 Back Extensions
Thursday
Metcon
200m Run
12 Box step overs
200m Run
10 Box Step Overs
200m Run
8 Box Step Overs
200m Run
6 Box Step Overs
200m Run
4 Box Step Overs
200m Run
2 Box Step Overs
200m Run
Aim – Grunt work, aim to go heavy on the dumbbells!
Cooldown
Wrist Stretches
Bonus Work
21-15-9-6-3
Ski-Erg Cals
V-Ups
Friday
Skill
Skin the Cat
Metcon
Elizabeth
21-15-9
Power Cleans 61/43kg
Ring Dips
Aim– Fast pace cleans mixed with pressing strength
Cooldown
Pec Stretch Rig
Saturday
Metcon
3 mins on, 2 Mins off x4
12 Kettle Bell Thrusters 2×24/16kgs
9 Burpees Over Kettlebells
Max Chest to Bar Pull ups
Aim– High intensity, different type of thrusters, aim to go unbroken then big sets on pull ups
Cooldown
Couch Stretch