Monday
Strength
Wide Stance Box Squat
3-3-3-3-3-3-3
Bonus Work
100 Double Unders
50 Toes to Bar
50 Ring Dips
100 Double Unders
Tuesday
“Hulk Hogan”
Every 2 Minutes for 20 minutes
3 Muscle Ups
5 Power Cleans 84/61Kg
7 Burpees
Bonus Core
5 Rounds
3-15 GHD Sit Up
3-15 GHD Back Extensions
Bonus Work
300′ Handstand Walk
Wednesday
Metcon
AMRAP 5
5 Front Squats 50/35Kg
5 Push Jerks 50/35Kg
5 Chest to Bar Pull Ups
Bonus Work
10K row
Thursday
Metcon
10 Rounds
10 Dumbbell Power Cleans 22.5/15Kg
10 Pistols
Bonus Core
10 Rounds
30 seconds D-Ball Hold/30 seconds rest
Friday
Skills
Handstand Practice
4 Rounds
1 Minute Hold
(30 seconds rest)
30 seconds weighted shoulder extension
Friday Four Hundreds!!!!!!
6 x 400m Runs
*2 minutes rest in between efforts
Bonus Work
5 Rounds
10 Cal Assault Bike
15 Ring Rows
Saturday
Metcon
“Jackie”
1000m Row
50 Thrusters
30 Pull Ups