Monday
Metcon
6 Rounds
In a 90 second window:
200m Run
Max Snatch
-rest 90 seconds-

Cooldown
(C)ouch Stretch

Aim
2 scored event, time on runs and max weight lifted
Aim to increase weight on bar each round.
Start at 70-80%
90 seconds rest allow you to load bar and push hard on runs.
NO MISSES in the first 3 rounds.

Bonus Work
AMRAP 20
16/12 Cal Row
8 Bar Facing Burpees

Tuesday
Metcon
AMRAP 15
20 Wall Balls
20 Abmat Sit Ups

Aim– Pure fitness, little skill restrictions. Push yourself to not stop moving!

Cooldown
Cobra stretch
Shoulder extension

Bonus Work
EMOM 21
1 – Double unders
2 – Rope Climbs
3 – L-sit

Wednesday
Strength
Build to a heavy complex of
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Metcon
DT
5 Rounds
12 Deadlifts 70/47Kg
9 Hang Power Cleans 70/47Kg
6 Push Jerks

Aim – Barbell cycling practice, chance to get heavy, then move fast with a strategy. Dont dive aimlessly into the workout.

Cooldown
bretzel stretch

Bonus work
Row 1000m x 2
Resting 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

Thursday
Metcon
Mary
AMRAP 20
5 Strict Handstand Push Ups
10 Pistols
15 Strict Pull Ups

Aim – Skill based bodyweight movements , muscular endurance workout.

Cooldown
banded lat stretch

Bonus work
EMOM 15
15 second assault bike sprints

Friday
Metcon
1K Run
100 Double Unders
80 Burpees
60 Kettlebell Swings 24/16Kg
40 V-Ups
20 Goblet Squats 24/16Kg
400m Suitcase Carry 24/16Kg

Aim – Chipper style workout, good chance to work the mental game to get through the high reps. 30 mins.

Cooldown
Calf and lats Stretch

Bonus work
5 sets
3-10 GHD Sittups
10 GHD Back Extensions
100′ Overhead Kettlebell Carry

Saturday
Metcon
Teams of 3
150 Calorie Row
150 Dumbbell Hang Clean & Jerks
150 Strict Toes To Bar
150 Calorie Ski

Aim – Team Workout, Have fun and encourage each other to up the intensity!

Cooldown
More Seal Rocks

Bonus Work
EMOM 15
3 Push Press