Monday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Muscle Ups
Max Effort Kipping Muscle Ups
Max Effort Ring Support Hold
*rest exactly 60 seconds
Skills
Snatch
*Above the knee
*Below the knee
*Floor
Metcon
27-21-15-9
Wall Balls
Clean & Jerk 43/29Kg
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
6 x 500m Rows
2 Minute rest between efforts
Tuesday
Gymnastics/Connectivity
4 Rounds
Max Strict Pull Ups
Max Kipping Pull Ups
Max Effort Hanging
-rest 60 seconds exactly-
Strength
Thruster
5-5-5-5-5
Metcon
AMRAP 7
3 Toes To Bar
3 Overhead Squats 52/36Kg
6 Toes To Bar
6 Overhead Squats 52/36Kg
9/9, 12/12…
Mobility
Pigeon Stretch – 2 Mins per side
Breathing Lat Stretch – 2 x 4 Breathes per side
Bonus Work
Pendlay Rows
8-8-8-8-8
Wednesday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Handstand Push Ups
Max Effort Kipping Handstand Push Ups
Max Effort Handstand Hold
*rest exactly 60 seconds
Skills
Pause Jerks
3-3-3-3-3
*3 second pause in dip, 3 second pause in catch
Metcon
800m
30 Chest to Bar Pull Ups
30 Box Jump Overs
30 Burpees
Mobility
Standing Calf Stretch – 2 Mins per side
Banded External Rotation Stretch – 2 Mins per side
Bonus Work
EMOM 10
3-5 Toes to Bar
7-10 Wall Balls
Thursday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Toes to Bar
Max Effort Kipping Toes to Bar
Max Effort Hanging
-rest 60 seconds exactly-
Strength
Overhead Squat
5-5-5-5-5
*Ideally first rep is a snatch balance
Metcon
“Diane”
21-15-9
Deadlifts 102/70Kg
Handstand Push Ups
Mobility
Couch Stretch – 2 Mins per side
Breathing Hamstring Stretch – 2 x 4 per side
Bonus Work
5 Rounds
10 Cal Assault Bike
50′ Farmer’s Carry 32/24Kg
10 Toes to Bar
50′ Farmer’s Carry
Friday
Gymnastics/Connectivity
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest
Metcon
“Fran”
21-15-9
Thrusters 43/29Kg
Pull Ups
Friday Four Hundreds!
6 x 400m Runs
60 seconds rest between efforts
Mobility
Pigeon Stretch – 2 Mins per side
Banded External Rotation Stretch – 2 Mins per side
Saturday
Skills/Strength
Max Out Any Lift of Your Choosing
(Two if you really want)
Metcon
“Grace”
30 Clean & Jerks 61/43Kg