Monday
Metcon
“Macho Mile”
4 Rounds
400 Meter Run
3 Rounds of “Macho Man” 61/43Kg

1 Round of “Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks

Aim
Learning how to breathe and brace (hold tension in core)
If running needs development, give more effort to the runs
If strength needs development, ensure the weights are heavy for you.
Working up to 20 minutes.

Mobility
Pigeon Stretch

Bonus Work
AMRAP 10
10 Strict Pull Ups
50′ Handstand Walk

Tuesday
Structure
1A) Stiff Leg Sled Bear Crawl
3 x 50′
1B) Turkish Get Up
3 x 1

2A) Sled Rope Pull
3 x 25′
2B) Double Kettlebell Front Rack Hold
3 x 30s

Aim
Core Strength, Health and Grunt Work
What’s Not to Like?

Recovery
Straddle Stretch

Bonus Work
30 Cal Assault Bike
20 Cal Row
10 Cal Ski
-rest 2 minutes-
30 Cal Row
20 Cal Ski
10 Cal Assault Bike
-rest 2 minutes-
30 Cal Ski
20 Cal Assault Bike
10 Cal Row

Wednesday
Metcon
AMRAP 3
11 Kettlebell Swings 32/24Kg
11 Deficit Push Ups
11 Jumping Squats
-rest 1 minute-
AMRAP 3
9 Kettlebell Swings 32/24Kg
9 Deficit Push Ups
9 Jumping Squats
-rest 1 minute-
AMRAP 3
7 Kettlebell Swings 32/24Kg
7 Deficit Push Ups
7 Jumping Squats
-rest 1 minute-
AMRAP 3
5 Kettlebell Swings 32/24Kg
5 Deficit Push Ups
5 Jumping Squats
-rest 1 minute-
AMRAP 3
3 Kettlebell Swings 32/24Kg
3 Deficit Push Ups
3 Jumping Squats

Aim
Improving our movement patterns in the hinge/push/squat
Building endurance with VIRTUOS movement.
The reduced rep range each round will allow us to keep intensity up.

Mobility
Underneath Stretch

Bonus Work
EMOM 10
L-Sits
*Record Shortest Time

Thursday
Metcon
200m Run
10 V-Ups
10 Double Dumbbell Snatch 22.5/15Kg
400m Run
20 V-Ups
10 Double Dumbbell Snatch 22.5/15Kg
600m Run
30 V-Ups
30 Double Dumbbell Snatch 22.5/15Kg

Aim
Core Strength and Endurance
Positive Mental Game as you reach muscle fatigue.
Working up to 24 minutes

Mobility
Bretzel Stretch
Hamstring Stretch

Bonus Work
10 Minutes Arms Only Assault Bike

Friday
Metcon
50/40 Cal Row
30 Squat Clean Thrusters 50/35Kg
50/40 Cal Ski
30 Strict Pull Ups
50/40 Cal Assault Bike

Aim
Utlising that good erg cardo we’ve built into lifting/gymnastics while out of breath
Good movement and breathing control will give you the best workout.

Mobility
Couch Stretch

Bonus Work
Bench Press 3RM

Saturday
Metcon
3 rounds of:
6 Bar Facing Burpees
6 squat snatches, 43/29Kg
3 rounds of:
7 Bar Facing Burpees
5 squat snatches, 61/43Kg
3 rounds of:
8 Bar Facing Burpees
4 squat snatches, 84/61Kg
3 rounds of:
9 Bar Facing Burpees
3 squat snatches, 102/70Kg
3 rounds of:
10 Bar Facing Burpees
2 squat snatches, 111/79Kg
3 rounds of:
11 Bar Facing Burpees
1 squat snatch, 120/83Kg

Aim
“Sport” Practice
Snatches start off light and management and build to VERY heavy
Very few people expected to get through this workout, so stay humble and use it as a chance to build skills and endurance
Burpees are 2018 standard (no stepping)
Working for 20 Minutes

Recovery/Cooldown
Shoulder Extension Stretch
Capsule Stretch

Sunday
Open Gym