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Workouts 20 February – 25 February

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Monday
Skills
Max Touch N Go Power Snatches at 55/65/75/85/95%
Max Effort Toes to Bar before each set
Rest 2 Minutes between efforts

Metcon
AMRAP 15
5 Bar Muscle Ups
10 Dumbbell Hang Clean & Jerks
40 Double Unders

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

Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank

Bonus Work
5 Rounds
10 Med Ball Over Shoulder
10 Dumbbell Burpee Box Step Overs


Tuesday
Strength
Week 7
Back Squat
1 x 5 @ 70%
1 x 5 @ 80%
1 x 2 @ 85%
1 x 3 @ 90%
1 x 1 @ 100%
Front Squat
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%Metcon
AMRAP 10
10 Wall Balls
10 Power Cleans 70/45Kg
10 Chest to Bar Pull Ups

Mobility
Couch Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side

Bonus Work
Turkish Get Up (Barbell)
Build up to a heavy single


Wednesday
Skills
Max Touch N Go Power Clean & Push Jerks at 55/65/75/85/95%
Max Effort Toes to Bar before each set
Rest 2 Minutes between effortsMetcon
17 Minute Ladder
30 Thrusters 20/15Kg
10 Muscle Ups
30 Thrusters 43/29Kg
10 Muscle Ups
30 Thrusters 61/43Kg
10 Muscle Ups
30 Thrusters 75/52Kg
AMRAP Muscle Ups

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

Bonus Core
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest

Bonus Work
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 30 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 32 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate


Thursday
Strength
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand WalkMetcon
2 Rounds
21 Overhead Squats 35/20Kg
21 Chest to Bar Pull Ups
21 Power Snatch 35/20Kg
21 Bar Facing Burpees

Mobility
Standing Calf Stretch – 2 Mins
External Rotation Shoulder Stretch – 2 Mins per side

Bonus Core
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds right side plank
10 seconds rest


Friday
Strength
Back Squat
1 x 4 @ 70%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%Metcon
5 Rounds
1 Minute Assault Bike
-30 seconds rest-
1 Minute Rowing
-30 seconds rest-

Mobility
Couch Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins

Bonus Work
5 Rounds (not for time)
Sled Pull
Med Ball Carry
Suitcase Carry (Kettlebell)
GHD Sit Ups


Saturday
17.1Mobility
Couch Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side

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