Monday
Metcon
50/35 Cal Row
50 Wallballs
30 Chest to Bar Pull Ups
40/27 Cal Row
40 Wallballs
20 Bar Muscle Ups
30/18 Cal Row
30 Wallballs
10 Ring Muscle Ups
Aim – My prediction for last week of the Open workout for this year! Pick a progressively more dificult version of the pull as the workout goes on e.g. Ring Row – Jumping Pull up – Banded Pull Up
Bonus Work
EMOM 10
L-Sit Holds
Tuesday
Metcon
AMRAP 15
5 Cal Ski
7 Strict HSPU
5 Devil’s Press 2×22.5/15kg
Aim – Finally the shoulders are getting a look in… Pick a HSPU variation that you can do either unbroken or in 2 sets with quick rest, should aim to move consistently paced for the 15 mins.
Bonus Work
“Second Cut”
800 Metre Row
66 Kettlebell Push Press 16/12kg
132ft Handstand Walk
Wednesday
Metcon
Ringer 1
30-20-10
Calorie assault bike
Toes to Ring
Ringer 2
15-10-5
Burpees
Overhead Squats 61/43kg
Aim – Repeated intense efforts! Toes to Ring are rare but can help the feeling of regular ttb!
Bonus Work
50 Bicep Curls
50 Push Ups
50 Banded Pushdowns
Thursday
Skill
Skin the cat
Metcon
50-40-30-20-10
Ab-Mat Situps
Thrusters 20Kg
Aim– Summer is coming, well next year.. but still, got to getting working on those sweet, sweet abs!
Friday
Sled Day.
3 rounds
50 sled drag backwards
50 Handstand walk
3 rounds
50 sled march
50 Kettlebell Carry (one arm overhead/one arm by your side)
Aim- Its been a month of Open workouts, we are ALL getting a bit fatigued! Use today as a chance to just move the body, if you aren’t doing the Open you can push the intensity up today!
Bonus Work
2km Row
Saturday
20.5