Monday
Metcon
Teams of 4
5 rounds
400m Run (As a team)
40 Cal Assault Bike Shared reps
50ft Synchro Lunge
40 Toes to Bar Shared reps
Aim – Team workout for the bank holiday, have some fun! 10am class only.
Tuesday
Metcon
Every 5 Minutes x5
20/15 Cal Row
20 Wallballs
8 Ring Muscle Ups
Aim – Repeated efforts , stay consistent. Theres a 50 second cap on the row, so go hard!
Bonus Work
3-5 sets
10 GHD Situps
5 Sandbag Cleans
Wednesday
Metcon
27-21-15-9-6-3
Overhead Squats 43/29kg
Chest to Bar Pullups
Aim– Potential last week Openstyle workout now that thrusters are gone. Managable rest and sets, lots of upper body work here.
Bonus Work
27-21-15-9-6-3
Ski Erg Cals
Dumbbell Push Press 2×22.5/15kg
Thursday
Metcon
AMRAP 16
6 Thrusters 70/47kg
3 Rope Climbs
12 Box Jumps 32/24″
Aim – Something a bit challenging, pick a heavy weight for thrusters and jump on a box higher than you normally would!
Bonus Work
100 Ring Rows for time
* Every Break do 8 Pistols (Can use a band)
Friday
Metcon
AMRAP18
50 Double Unders
15 Kettlebell Swings 24/16kg
10 Burpee Pull Ups
Aim – Good sweat before the weekend, 18 minutes of continuous moving. Also a good chance to practice double unders.
Saturday
20.4