Monday

Metcon
5 Ring Muscle ups
60 Double Unders
200m Run
10 Ring Muscle ups
60 Double Unders
200m Run
15 Ring Muscle ups
60 Double unders
200m Run

Aim – Muscle Up strength building and cardio.

Cooldown
Shoulder Extension 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)

Tuesday


Strength

5RM Backsquat (12 Minutes to Establish a 5RM for that day)


Metcon

Every 3 Minutes X 5 (18-20 minutes)
5 Backsquat @75% of 5RM
20/15/10 Cal Assault Bike Sprint (30 second Bike Cap, 90 Second Overall Cap) *Pick one, aim to keep it

Aim – Work in with some one of simular strength for a push & help loading 😉 Main focus is to keep good core tension during squats especially as you get out of breath. Don’t go way too heavy for the metcon portion.

Cooldown
Frog Stretch

Bonus Work
Tabata: 20 secs on/10 seconds off
of:
-Situps
Rest 2 minutes
-Plank

Wednesday

Metcon
Buy in: 500m Ski Erg
10,9,8,7,6,5,4,3,2,1
Handstand Pushups
Dumbbell Squat Cleans (22.5/15kg)

Aim – Different Dumbbell movement that could come up in the open, tricep and shoulder endurance too.

Cooldown
Stradle Stretch

Bonus Work
30 Sandbag / D-Ball Cleans

Thursday

Metcon
0.00-10.00

12-9-6
Bar Muscle Up
Power Clean + Push Jerk (60/40kg)

10.00-20.00
21-15-9
Chest to Bar Pull Ups
9-6-3
Power Snatch (60/40)

Aim – Change over at 10 minute mark regardless, Sanctional level workout with good test of grip stength, Fast singles on bar.

Cooldown
Wrist Stretches

Bonus Work
50-40-30-20-10
Cal Row
Rest 1:1

Friday

Metcon
AMRAP21
400m Run
15 Toes to Bar
9 Target Burpees

Aim – Chance to practice kipping Toes to Bar and get fit!

Cooldown
Calf Stretches

Bonus Work
1 Front Squat
Every 90 Seconds add 5kg, Start at 50%

Saturday

Metcon
Teams of 3 (30 Minutes) *Move Rower across the room like a check piece
500m Row
50 Wallball
1000m Row
100 wallball
2000m Row
200 Wallballs

Aim – Team WOD, have some fun!

Cooldown
Couch Stretch