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Workouts 1 October- 6 October

Monday

Strength
Push Press
Heavy Set of 10

Metcon
“Clothesline”
AMRAP 12:
2 Push Presses 50/35KG
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses 50/35Kg
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

Aim
Physical – Shoulder Endurance
Mental – Push Yourself

Recovery/Cooldown
Capsule Stretch

Bonus work
For time:
15/10 Calories, Assault Bike
15 Deadlifts 102/70Kg
15 Burpees
15/10 Calories, Assault Bike

*Rest 5 minutes & repeat.
*Rest 5 minutes & repeat again.

Tuesday

Metcon
“15.3′
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Aim
Physical – Open Prep
Mental – Pacing

Recovery/Cooldown
Couch Stretch

Bonus Work
Accumulate 5 Minutes in a D-Ball Hold
*Record total time

Wednesday

Metcon
CROSSFIT LINCHPIN TEST 7
4 Rounds for time of:
4 Power Cleans
4 Front Squats
4 Shoulder to Overhead

Men – 93Kg
Women – 66Kg

Aim
Physical – Strength
Mental – Believe

Recovery/Cooldown
Shoulder Extension Stretch

Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Thursday

Cardio
500m Row

Metcon
5 Rounds for time of:
15 Kettlebell Swings 24/16Kg
15 Burpees

Aim
Physical – Test/Recovery
Mental – Breath Control

Recovery/Cooldown
Pigeon Stretch

Friday

Metcon
21-15-9
Single Side Overhead Squats 22.5/15Kg
50′ Handstand Slalom Between Sets

Aim
Physical – Mobility/Shoulder Health
Mental – Humility

Recovery/Cooldown
Straddle Stretch

Bonus Work
4 x 50′ Yoke Walk

Saturday
Warm Up
DODGEBALL

Metcon
“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters 30/25Kg
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters 40/30Kg
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters 50/35Kg
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters 60/40Kg
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters 70/45Kg

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