Monday
Metcon
3 Rounds
21 Wallballs 20/14lbs, 10/9ft
15 Toes to Bar
9 Deadlifts 100/70kg
Aim – Fast and Grippy, dive into this workout for the best results.
Bonus Work
4 Mins on/ 2 Mins off x3
Assault Bike
75% Effort
Tuesday
Metcon
5 Rounds
12 HSPU
12 Burpee Box Jump Overs 24/20
12 Dumbbell Snatch 22.5/15kg
Aim – Shoulder Burn, be smart on Hspu, steady on BBJO, unbroken on DB Snatch (only 6 each arm here, come on!) Total volume of 60 Reps each, so not a massive workout!
Bonus Work
Back squat
5×5
Wednesday
Metcon
Every 4 Minutes × 5
20/15 Cal Assault Bike Sprint
50ft Dumbbell Lunge 2×22.5/15kg or Heavier
Aim – Power and Grunt, Bike is a full send, no need for consistency here. How hard can you push yourself? Can you fight the urge to want to stop or slow down, can you pick the dumbbells up before you want to! Important to train between the ears while training the body, don’t become lazy!
Bonus Work
3 sets
5 Sandbag Cleans
20 Pushups
50 Band Pull Aparts
Thursday
Strength
Snatch
Find a heavy single in 12 Minutes
Metcon
AMRAP10
3 Chest to Bar Pull Ups
3 Overhead Squats 43/29kg
6
6
9
9
Etc…
Aim – Work on the Snatch today, then use the snatch to get the overhead squats started for the metcon!
Friday
Metcon
AMRAP18
20/15 Cal Row
10 Shoulder to Overhead 61/43kg
50ft Handstand Walk
Aim – Overhead Focus, yet the legs play a more important role today, leg drive on the rower, leg drive on the Shoulder to overhead, then the position of your legs to gain forward momentum on the handstand walk.
Bonus Work
500m Ski , rest 2 Mins
x3 , go hard
Saturday
Metcon
3 Rounds
100 Double Unders
50 Pistols
15 Hang Power Cleans 70/45kg
5 Ring Muscle Ups
Aim – Full Body workout, keep a focus on how you are breathing today, try and get the body of work / task done, keep your focus on that , not on how you feel in that moment. All workouts end, you wont feel that way forever, and you’ll physically feel the same afterwards if you sent it or sandbagged it, you might aswell be satisfied with your effort.
Bonus Work
Every 90 secs x 12
1 FrontSquat (Build weight)
5 Strict HSPU