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Workouts 12 December – 17 December

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Monday
Gymnastics/Connectivity
4 Rounds
20 Seconds Right Side Plank
10 Seconds Rest
20 Seconds Left Side Plank
10 Seconds Rest

Strength
A) Overhead Lunges
4 sets of 12 Steps
Take the weight from the floor.
B) Suppine Bent Over Rows
4 x 10

Skills
AMRAP 12
12 Strict Handstand Push Ups
12 Strict Chest to Bar Pull Ups

Mobility
Couch Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side

Bonus Work
27-21-15-9
Calories Rowing
Thruster 20/15Kg


Tuesday
Bonus Work
4 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest

Strength
Back Squats
5 x 5 @ 85% of 5RM

Metcon
64 Toes To Bar
8 Snatches 84/57Kg

Mobility
Pigeon Stretch – 2 Mins per side
Banded External Rotation Stretch – 2 Mins per side

Bonus Work
2 Rounds
3 Rounds of “Cindy” (5 Pull Ups/10 Push Ups/15 Air Squats)
2 Rounds of “DT” (12 Deadlifts/9 Hang Power Cleans/6 Push Jerks @ 70/48Kg)
1 Mile Run


Wednesday
Gymnastics/Connectivity
1 Minute Strict Muscle Ups
1 Minute Chest to Bar Pull Ups

Skills
Snatch Complex
Power Snatch-Hang Snatch-Full Snatch
*Hold onto bar but not touch and go. Guide it down, reset snatch and go.

Metcon
AMRAP 12
6 Kettlebell Snatches Right Hand 24/16Kg
6 Single Arm Overhead Lunges Right Hand 24/16Kg
6 Burpees
6 Kettlebell Snatches Left Hand 24/16Kg
6 Single Arm Overhead Lunges Left Hand 24/16Kg
6 Burpees

Mobility
Bully Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side

Bonus Work
2 Minutes Rowing at 18 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
*Aim is consistency of stroke
**Develop Power at Lower Stroke Rate!
***Split time should reduce by 2 seconds each time you move up stroke rate


Thursday
Skills
Every 2 Minutes x 8
2 Clean & Jerks
*Suggested Rep Scheme 80-90%

Metcon
21-15-9 Complex
8 deadlifts 70/52Kg
7 cleans 70/52Kg
6 snatches 70/52Kg
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts 70/52Kg
5 cleans 70/52Kg
4 snatches 70/52Kg
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts 70/52Kg
3 cleans 70/52Kg
2 snatches 70/52Kg
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Mobility
Banded External Rotation Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

Bonus Work
10 Double Unders
1 Handstand Push Up
20 Double Unders
2 Handstand Push Ups

90 Double Unders
9 Handstand Push Ups
100 Double Unders
10 Handstand Push Ups


Friday
Gymnastics/Connectivity
5 Minutes Overhead Kettlebell Walk
*Swap every 30 seconds
*If you can, invert the kettlebell

Strength
Pistols
4 x 8 each leg

Metcon
“11.5”
AMRAP 20
5 Power Cleans 65/45Kg
10 Toes to Bar
15 Wall Balls

Mobility
Couch Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side

Bonus Work
A) 4 x 6 Glute Ham Raises
B) 4 x 10 Hip Thrusts
C) 4 x 12 Bicep Curls


Saturday
Gymnastics/Connectivity
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position

Strength
1RM Thruster

Metcon
Sled Saturday
3 Pulls
6 Backward Runs
9 Sled Pushes
12 Drags

Mobility
Standing Calf Stretch – 2 Mins per side
Breathing Hamstring Stretch – 5 per side

Bonus Work
30 Minutes Assault Bike

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