Monday
Metcon
10,9,8…3,2,1 Reps of
Strict Muscle Ups
Front Squats 100/65Kg
Bonus Work
4×60 Calories Rowing
rest 2 minutes between sets
Tuesday
Skills
Snatch
1-1-1-1-1-1-1
Metcon
AMRAP 8 minutes of:
40 Double-unders
4 Squat Snatch 52/36Kg
4 Burpees, bar-facing
Bonus Work
10 Jerks 93/66Kg
20 Pistols
30 GHD Sit Ups
40 Wall Balls
50′ Handstand Walk
60 Cal Row
50′ Handstand Walk
40 Wall Balls
30 GHD Sit Ups
20 Pistols
10 Jerks 93/66Kg
Wednesday
Metcon
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Bonus Core
8 rounds
20 seconds arch
20 seconds hollow
20 seconds rest
Thursday
Skills
Handstand Practice
4 Rounds
1 Minute Hold
(30 seconds rest)
30 seconds weighted shoulder extension
Metcon
AMRAP 12
18 Dumbbell Push Press 22.5/15Kg
6 Bar Muscle Ups
Bonus Work
4 x 30 Cal Bike
rest as needed between efforts
Friday
Metcon
800m Run
42 Toes To Bar
21 Back Squats 60/40Kg
600m Run
30 Toes to Bar
15 Back Squats 60/40Kg
400m Run
18 Toes To Bar
9 Back Squats 60/40Kg
Bonus Core
6 Rounds
45 seconds right side plank
15 seconds rest
45 seconds left side plank
15 seconds rest
Saturday
Hero wod for Irish Coastguard (partner workout)