Monday
Metcon
“Top Heavy”
AMRAP 18:
9 Power Cleans 70/47Kg
12 Strict Handstand Push-ups
9 Front Squats 70/47Kg
12 Strict Pull-ups
Aim -A long “Open Style” workout with strict movements
These will slow down so aim to go heavy on the lifts to build strength endurance
Bonus Work
Every 2 Minutes for 20 Minutes (10 rounds)
10/7 Cal Assault Bike
3 Sandbag/ D-Ball Cleans
Tuesday
Metcon
Every 3 Minutes for 30 Minutes (10Rounds)
15 Wallball
12 Burpees
9 Toes to Bar
Aim– Unbroken Sets here, pick numbers that are maintable but challenging
Bonus Work
30 GHD Sit Ups
30 Back Extensions
Wednesday
Metcon
4 Rounds
12 Dumbbell Power Cleans 22.5/15kg
16 Dumbbell Box Step Overs 22.5/15kg
20 Abmat Situps
400m Run
Aim– Running under leg and core fatigue!
Bonus Work
EMOM 10
L-Sits
Thursday
Metcon
21 Overhead Squats 60/40kg
21 Chest to bar pull ups
100 Double Unders
15 Overhead Squats 70/45kg
15 Chest to Bar Pull Ups
100 Double Unders
9 Overhead Squats 80/50kg
9 Chest to Bar Pull Ups
100 Double Unders
Aim– High skill piece, chance to diall in movements that are difficult!
Bonus Work
AMRAP8
Handstand Pushups
Friday
Judgement Day
Every 8 Minutes x 3
21/15 Cal Assault Bike
15/12 Cal Row
9 Dumbbell Thruster (22.5/15kg)
Sled Rope Pull
Aim-INTENSITY! Push hard then recover.
Bonus Work
EMOM 15
1 Strict Press – Ascending weight
Saturday
Weightlifting
1RM Power Clean & Push Jerk
Metcon
DT
5 Rounds
12 Deadlifts 70/48kg
9 Hang Power Cleans
6 Shoulder to Overhead
Aim– Chance to throw some weight around!