Monday
Metcon
5 Rounds
12 Dumbbell Front squats
9 Handstand Pushups
12 Dumbbell Power Cleans
50 Double Unders
*Rest 1 minute
Aim – Try to not stop moving the entire workout, big sets and earn the rest!
Bonus Work
3 RM Bench Press
Tuesday
Metcon
27-21-15-9
Deadlifts 95/65kg
Toes to Bar
Aim– Taxing on the core and the grip, keep form on the deadlifts
Bonus Work
Accumilate 3 Minutes in a Handstand (against the wall)
Wednesday
Metcon
Every 4 Minutes x 6
12 Thrusters 45/30kg
15/10 Cal Assault Bike Sprint
Aim – High Intensity Intervals
Bonus Work
3 mins on/ 2 mins off x5
20 Jumping Lunges
Max Cal Row in remaining time
Thursday
Metcon
30 Rounds
5 Wallballs
3 Chest to Bar Pullups
1 Power Clean 100/65kg
Aim – A challenging weight for the Power Clean, a difficult type of pull up too, fast transitions! Don’t lose count!
Friday
Metcon
Teams of 2
2000m Row
100 Situps
50 Dumbbell Box Step Overs
1500m Row
75 Situps
35 Dumbbell Box Step Overs
1000m Row
50 Situps
20 Dumbbell Box Step Overs
Aim – Fun team workout , step overs are going to be the biggest challenge!
Bonus Work
EMOM10
3-8 Chest to Bar or Pull Ups
Saturday
20.2