Monday
1A) Backwards Sled March
3 x 50′
1B) Dumbbell Floor Press
3 x 12

2A) Sled March
3 x 50′
2B) Chin Ups
3 x 60 seconds

Aim
Building structural strength and upper body endurance!
Brace and get out of breath with the sleds.

Recovery
Underneath Stretch

Bonus Work
6 x 500m Row, rest 1 minute
Take 5-10 seconds off your split time from your 2K row last week.
E.g. if you rowed 2K in 8:00, you had a 2:00 split time.
Row these intervals in 1:50-1:55

Tuesday
Metcon
3 Rounds
16 Single Arm Overhead Squats 22.5/15Kg
12 Strict Ring Dips
400m Run

Aim
Building core stability in the single side overhead squat
Shoulder muscle and health in the dips
Good cardio in the run.
Working up to 18 Minutes

Recovery
Straddle Stretch

Bonus Work
3 Pegboard Ascents

Wednesday
Metcon
5 Rounds
1 Minute Row
1 Minute L-Sit
1 Minute Ski
1 Minute Handstand Hold
1 Minute Double Unders
-1 Minute Rest-

Aim
Cardio mixed with core and stability!
Pick a progression in the L-Sit/Handstand that allows 30 seconds of accumulated holding
PRACTICE double unders/AIM for your first one
A lot of challenging movements, so a great opportunity to work on a growth mindset.

Recovery
Couch Stretch

Thursday
Metcon
AMRAP 20
10 Strict Handstand Push Ups
10 Front Rack Lunges 22.5/15Kg
10 Strict Toes to Bar
10 Box Step Overs 22.5/15Kg

Aim
Not too early to start prepping for the next Open!
Deveoping Core strength and single leg strength

Recovery
Shoulder Extension Stretch
Elevated Pigeon Stretch

Bonus Work
EMOM 10
D-Ball Hold

Friday
Metcon
30 Cal Assault Bike
30 Clean & Jerks 61/43Kg

Aim
Redline Workout!
How hard can you push yourself?

Recovery
Sealrocks

Saturday
Metcon/Strength
2K Ski
3RM Overhead Squat

Aim
Core Endurance followed by Core Strength
If mobility was an issue, ask your coach what you need to do
If endurance was an issue, focus on that for the next cardio/strength test
If core strength was an issue, pick that as your bonus work for the next 4-6 weeks.

Sunday
Start working towards your 2020 Open with individualised training!