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Workouts 23 January – 28 January

By: 0

Monday
Skills
Max Touch N Go Power Snatches at 50/60/70/80/90%
30-50 Double Unders before each attempt
Rest 2 Minutes between efforts

Metcon
AMRAP 15
20 Wall Balls
15 Chest to Bar Pull Ups
10 Bar Facing Burpees
5 Clean & Jerks 50/35Kg

Bonus Core

5 Rounds
30 Seconds Weighted Plank
30 Seconds Rest

Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side

Bonus Work
27-21-15-9
Calorie Row
Overhead Squat 43/29Kg

Tuesday
Strength
Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%

Metcon
3 Minutes Max Legless Rope Climbs
2 Minutes Max Muscle Ups
1 Minute Max Strict Handstand Push Ups
3 Minutes Max Rope Climbs
2 Minutes Max Bar Muscle Ups
1 Minute Max Kipping Handstand Push Ups

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

Bonus Core
4 Rounds
20 Seconds Right Side Plank
10 Seconds Rest
20 Seconds Left Side Plank
10 Seconds Rest

Bonus Work
AMRAP 9
3 Calories Assault Bike
3 Power Clean & Push Jerks 61/43Kg
6 Calories Assault Bike
6 Power Clean & Push Jerks 61/43Kg
9/9, 12/12, 15/15

Wednesday
Skills
Max Touch N Go Power Clean & Push Jerks at 50/60/70/80/90%
30-50 Double Unders before each attempt
Rest 2 Minutes between efforts

Metcon
15-12-9-6-3
Thrusters 43/29Kg
Bar Facing Burpees

Mobility
Pigeon 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
3 Sled Pulls
3 Overhead Yoke Carries, 50′

Thursday
Strength
A) Strict Press
4 x 5 @ 85%
B) Strict Handstand Push Ups
4 x ME
C) Suitcase Carry with Barbell 50′ each arm
4 x 50′ each arm

Metcon
AMRAP 10
10 Toes to Bar
10 Overhead Lunges 50/35Kg
10 Box Jump Overs (Make contact on box)

Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side

Bonus Core
30 Hollow/Arch on Foam Roller

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

Friday
Strength
Back Squat
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

Metcon
AMRAP 14
30 Calories Assault Bike
30 Chest to Bar Pull Ups
30 Deadlifts 93/66Kg
30 Strict Handstand Push Ups

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

Bonus Core
3 x 12 GHD Sit Ups
3 x 12 GHD Back Extensions

Bonus Work
3 Rounds
400m Run
21 Toes to Bar
12 Slam Ball Over Shoulder

Saturday
Skills
Snatch
-Heavy Single
Clean & Jerk
-Heavy Single
20 Minute Clock for both lifts

Metcon
20 Muscle Ups
10 Power Cleans 102/70Kg

Mobility
External Rotatio Shoulder Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

Bonus Work
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand Walk

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