Monday
Metcon
4 Rope Climbs
50′ Handstand Walk
100 Double Unders
200m Farmers Carry 22.5/15Kg
100 Double Unders
50′ Handstand Walk
4 Rope Climbs

Aim – Grip fatigue and shoulder endurance. 22 minutes.

Cooldown
Wrist Stretches

Bonus work
100 V-Ups
* Every time you break – 10/7 cal Assault bike

Tuesday
Metcon
Every 5 Minutes for 6 Rounds
50′ Sled Bear Crawl
400m Run

Aim – Complete sled within 60 seconds, for max load. Run fast, then recover. Can increase load over rounds.

Cooldown
Straddle stretch

Bonus Work
Strict JT
21-15-9
Handstand Push Ups
Ring Dips
Push ups

Wednesday
Metcon
21-15-9
Front Squats 70/47Kg
Burpee Box Jump Overs

Aim – Aim to go hard, make this your top effort workout of the week. Go Hard and dig deep! 15 minutes

Cooldown
Couch Stretch

Bonus Work
Row 1500m x 2
Rest 2 Minutes between efforts
Row at your new target 2K pace: 5-10 seconds faster/500m split

Thursday
Metcon
16 Minute AMRAP
4 Deficit Strict Handstand Push Ups
8 Strict Chest to Bar
12 Dumbbell Snatch

Aim – Pacing. Go unbroken on dumbbell snatch, pick a gymnastic variation that allows you to keep moving.

Cooldown
Bretzel stretch

Bonus work
Run 600m
Rest 90 seconds
Run 200m
Rest 3 minutes
*3 rounds

Friday
Metcon
For time:
1000/800m Row
1 minute L-Sit

-rest 3 mintues then-

1 minute L-Sit
1000/800m Row

Aim – Strong row technique, positive self talk during L-sit. 20 minutes.

Cooldown
Pigeon stretch

Bonus work
10,9,8,7,6,5,4,3,2,1
Bench Press
Sandbag/ Dball Cleans

Saturday
Metcon
800m Run
30 Power Clean & Push Jerks 84/61Kg
800m Run

Aim- Heavy singles on barbell, use clock to keep pace consistent! Smart on run one, Push Hard on run two! 20 minutes

Cooldown
Cat Stretch

Bonus Work
For quality-
50 Bicep Curls
50 Single Leg glute bridges, each leg