Monday
Metcon
Filthy150 Event 2 Kinda but Strict
21-15-9
Strict Pull Ups
Pushups
Backsquats 90/60kg *Use last weeks 20RM as a guide, take off 2-5kg!

Aim
Full Body strength piece, taking the barbell from the floor!

Recovery/Cooldown
Pigeon Stretch
Bretzel Stretch

Bonus Work
27-21 reps of:
Calorie Row
Thruster 45/30Kg

Tuesday
Metcon
AMRAP4
10 Calorie Row
10 Wall Balls 20/14lbs
-rest 1 minute-
AMRAP4
10 Calorie SkiErg
10 Dumbbell Snatch 22.5/15kg
-rest 1 minute-
AMRAP4
10 Calorie Assault Bike
5 Strict Handstand Push Ups
-Rest 3 Minutes, then repeat-

Aim
BIG workout, dont get caught in a sprint or race! Steady but continuous the whole way!Pacing is key!

Recovery
Capsule Stretch

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions

Wednesday
Metcon
20 Bar Facing Burpees
25 Overhead Squats 35/20Kg
30 Strict Toes to Bar
25 Overhead Squats 35/20Kg
20 Bar Facing Burpees
-In remaining time-
1RM Snatch

Aim
Fast and highly aerobic intensive workout, with some shoulder stability, core and grip endurance.
Followed by a technical lift
Ideally you’ll have time for 3-4 attempts

Recovery
Wall Ball Thoracic Stretch

Thursday
Metcon
AMRAP15
15 Deadlifts 85/60kg
15 Box Jumps
15 Dumbbell Push Press 22.5/15kg

Aim
Coping with muscular fatigue, these are big sets so make sure you break up the reps early. Expect to feel the back muscles!

Recovery
Diamond Frog
Shoulder Extension Stretch

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

Friday
Strength
3-4 working sets;
50′ Sled Bear Crawl
16 Box step ups 22.5/15kg (1 Dumbbell, 19.3 style)
24 Banded Tricep Extensions

3-4 Working Sets;
50′ Backwards Sled Drag
5 Sandbag/D-Ball Cleans
10 Bicep Curls

Aim
Building structural Strength and adding to health joints

Recovery/Cooldown
Shoulder Extension Stretch
Couch Stretch

Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m

Saturday
Metcon
3 Rounds for time:
15 Strict Ring Dips
12 Hang Power Cleans 70/48kgs
9 Push Jerks 70/48kgs
60 Double Unders

Recovery/Cooldown
Twisting Lat Stretch
Calf Stretch

Bonus Work
AMRAP 9
3 Deadlifts 143/93Kg
6 Cal Assault Bike
9 Handstand Push Ups

Sunday
Get coached on an area you want to work on, join in on the team monster mash, or stretch out and drink coffee!