Monday
Skill
Brute Strength Kipping Drill

Metcon
21-15-9
Box Step Overs 22.5/15Kg
Back Squat 80/50Kg

Aim – Leg strength focus, go heavy and hold on. 16minutes.

Cooldown
Pigeon Stretch on Box

Bonus work
5 Km row

Tuesday
Metcon
Nicole
AMRAP 20
400m Run
Max Effort Strict Pull Ups

Aim – repeated run capacity, upper body pulling endurance under fatigue.

Cooldown
Calf and Lat Stretch on Rig

Bonus Work
Tabata – Hollow Hold
rest 2 minutes
Tabata – Assault Bike
rest 2 minutes
Tabata – Air Squats
*Tabata = 20 secs on/20 secs off x8

Wednesday
Metcon
2 Rounds
In a 3 Minute Window
Bike 800m
Max Push Ups
-Rest 1 Minute-
In a 3 Minute Window
Row 400m
Max Ring Dips
-Rest 1 Minute-
In a 3 Minute Window
Ski 400m
Max Strict Handstand Push Ups
-Rest 1 Minute-

Aim – To increase pressing strength and endurance.

Mobility
Chest Stretch
Tricep 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)

Thursday
Metcon
In a 4 Minute Window
20/16 Cal Row
12/8 Toes to Bar
Max Squat Snatches 40/25Kg
-rest 2 Minutes-
Repeat at 50/30Kg
Repeat at 60/35Kg
Repeat at 70/40Kg

Aim – return of kipping, focus on getting under the bar fast on squat snatch. Will need extra focus after row and t2b.

Cooldown
Underneath Stretch

Bonus work
EMOM 21
L sit
Double unders
Rope Climbs
-Then-
3 Minute Window
400m run
Max burpees (in remaining time)

Friday
Metcon
30 Cal Assault Bike
30 Wall Ball
30 Dumbbell Snatch 22.5/15Kg

Aim – max effort, red line sprint. go hard!

Cooldown
Straddle Stretch

Bonus work
Bench Press
Heavy set of 5
-Then-
EMOM 10
D-ball/Sandbag hold

Saturday
Metcon
12 Minute Ladder
1 Deadlift 160/105Kg
1 Strict Muscle Up
2/2, 3/3…

Aim – HEAVY deadlift , lots of core tension. Make the muscle up variation as difficult as you can. Not a high pace workout, looking for long term development for Muscle Up strength.

Optons
1 Ring Pull/1 Ring Dip…
1 Pull Up/1 Push Up…

Cooldown
Bully stretch

Bonus work
5 rounds
15/10 cal assault bike sprint (20 seconds)
15 Jumping squats (go for height, each rep, not barely leaving the floor)
200m Sprint
rest 90 seconds
-then-
A) 3×10 DB Bicep Curl
B) 3×10 Single Glute Bridge (each side)