Monday
Metcon
2018 Age Group Online Qualifier 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 bar facing burpees
3 snatches 75/52Kg

Aim
This is a short and intense workout.
Your shoulders are going to be taxed from the HSPU and burpees.
Then the snatch should be heavy but doable.

Recovery/Cooldown
Capsule Stretch
Bretzel Stretch

Bonus Work
10 Rounds
12 Calorie Bike
8 D-Ball Cleans
4 Bench Press 70/50Kg

Tuesday
Metcon
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
52/34Kg pound Push press, 12 reps
9 Toes-to-bar

Aim
A longer “Open” Workout. Pacing is key.
A lot of time can be lost through transitions so watch the clock.
Use the box jumps as “recovery” from the push press/toes to bar.

Recovery
Elevated Cat Stretch

Bonus Work
Weighted Plank
5 Rounds
30 seconds on
30 seconds off

Wednesday
Metcon
Every 5 Minutes for 5 Rounds
15/10 Cal Bike
12 Lateral Bar Hop Burpees
9 Deadlifts 125/85Kg

Aim
Developing that sprint pace and ability to recover
Bike should be done in 30-45 seconds
Deadliftst should be one or two sets
Each round should take 2 minutes approx.
TIME CAP = 3 Minutes

Recovery/Cooldown
Straddle Stretch

Bonus Work
9 Minute Ladder
3 Calories Rowing
3 Chest to Bars
6/6, 9/9, 12/12, 15/15…

Thursday
Metcon
5/4 Rope Climbs
100 Double Unders
30 Pistols
4/3 Rope Climbs
100 Double Unders
40 Pistols
3/2 Rope Climbs
100 Double Unders
50 Pistols

Aim
A skill and endurance day.
If you’re doing The Open it’s a good chance to practice these movements.
Even if you’re not (why not?) they’re great movements for coordination and joint health.
20 Minutes Work

Recovery/Cooldown
Box Pigeon Stretch
Calf Stretch

Bonus Work
2 Minutes Right Side Plank
2 Minutes Left Side Plank

Friday
Metcon
“Double Vision”
15-12-9-12-15
Double Dumbbell Snatch 22.5/15Kg
Burpee Box Jump Over

Aim
A great workout from Wodapalooza.
Double Dumbbell Snatch is a new movement for most.
Work on a tight back for the dumbbells
Working for 18 minutes

Recovery/Cooldown
Underneath Stretch

Bonus Work
EMOM 10
L-Sit
*Record Shortest Time

Saturday
Metcon
11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65/45Kg
10 Toes to bar
15 Wall balls

Aim
Another Open Prep Workout
20 Minutes is a long time domain
Pick a strategy on the toes to bar and wall balls
Watch transition time!!!

Recovery/Cooldown
Couch Stretch

Sunday

Secret Monster Mash!