Monday

Metcon
3 Rounds
600m Run
18 Handstand Push Ups
12 Dumbbell Hang Clean & Jerks

Aim– consistent run pace, big handstand push up sets, strong core tension with dumbbells.

Cooldown
cobra stretch

Bonus work
EMOM10
20 second assault bike

Tuesday

Metcon
30-20-10
Deadlifts 84/61Kg
Dumbbell Thrusters 15/10Kg

Aim– big sets, lighter dumbbell to move faster. Keep back straight even when fatigue sets in

Cooldown

Bretzel Stretch

Bonus Work
20 Minute Row

Wednesday

Metcon
AMRAP 25
5 Strict Pull Ups
10m HS Walk
15 Cal Row
5 Kipping
10m HS Walk
15 Cal Ski
5 Chest to Bar
10m HS Walk
15 Cal Assault Bike

Aim– Gymnastic work, shoulder stability and position out of breath.

Cooldown
Banded Lat stretch

Bonus Work

EMOM 10
L-Sits

Thursday

Metcon
4 Rounds
400m Run
16 Bar Facing Burpee
8 Squat Snatch 61/43kg

Aim– Snatching out breath, pick a weight you can do fast singles! MUST be a SQUAT !

Cooldown
Couch Stretch

Bonus Work
AMRAP8
Handstand Pushups

Friday

Gymnastics
Skin The Cats

Metcon
Row 2000m
100 Wall Balls
30 Muscle Ups

Aim – Leave it all on the 2km Row, deal with the wallballs, impress your self on the muscle ups

Cooldown
Pigeon Stretch

Bonus Work
3 Rounds
3-15 GHD Sit Ups
50ft Kettlebell Overhead Walk
-Then-
3 Rounds
15 Back Extensions
50ft Handstand walk (50 shoulder taps)

Saturday

Weightlifting
1RM Power Clean & Push Jerk

Metcon
AMRAP 8
80% of 1RM just found

Aim– Use the clock to keep consistent across the 8 minutes, stay close to the bar and pick it up sooner than you think!

Cooldown
Stradle Stretch