Monday
Metcon
AMRAP 30
1 Round of “Mary”
1 Round of “DT”

Mary =
5 Handstand Push Ups
10 Pistols
15 Pull Ups

DT =
12 Deadlifts 70/47Kg
9 Hang Power Cleans 70/47Kg
6 Push Jerks 70/47Kg

Aim
Muscular Endurance, Balance & Coordination
Aim for 6 unbroken push jerks for DT
Expect a nice shoulder burn!

Cooldown
Bretzel stretch

Bonus work
5 sets
3-10 GHD Sittups
10 GHD Back Extensions
100′ Overhead Kettlebell Carry

Tuesday
Metcon
Kelly
5 Rounds
400m Run
30 Box Jumps
30 Wallball

Aim
Cardiovascular Endurance, Explosive Power and Heart Health!
A second “long” workout but with a very different feel to yesterday
Aim to stay moving as much as possible (lower wall ball weight to ensure no more than 3 sets)
Use the runs as a chance to get fitter, NOT as a recovery pace

Cooldown
Calf Stretch

Bonus Work
Alt EMOM20
Odd – L sit
Even- Push ups

Wednesday
Metcon
Judgement Day
Every 8 Minutes x 3
21/15 Cal Assault Bike
15/12 Cal Row
9 Dumbbell Thruster (22.5/15kg)
Sled Rope Pull

Aim
INTENSITY!
Push hard then recover.

Cooldown
Go for a walk, Foamroll quads

Bonus Work
EMOM 15
1 Strict Press – Ascending weight

Thursday
Metcon
6 Rounds
5 Burpee Box Jump Overs
7 Chin ups
9 Overhead Squats (45/30kg)

Aim
Sport Practice.
Go RX if you can, even if it means slowing down.
Use the challenge to fuel your mental strength
Working for 18 minutes

Cooldown
Lovely Couch Stretch

Bonus Work
Row
6 x 500m w/30 seconds rest
Take 5-10 seconds off your split time from your 2K row last week.
E.g. if you rowed 2K in 8:00, you had a 2:00 split time.
Row these intervals in 1:50-1:55

Friday
Metcon
FTD 1.2
AMRAP 13
10 DB Power Cleans
15Meter DB Lunge
100 Double Unders

Aim
Good Old Fashioned Lower Body Endurance!
Dumbbells add a stability element
Afterwards we’ll do some functional bodybuilding for elbow and shoulder health!

Swole
5 rounds
12 Inverted Rows
8 DB Floor Press

Cooldown
Shoulder Extension Stretch

Bonus work
8 x 10s on/20s off Assault Bike – Arms Only
8 x 10s on/20s off Assault Bike – Legs Only
8 x 10s on/20s off Assault Bike – Arms & Legs

Saturday
Metcon
Diane
21-15-9
Deadlift 102/70kg
Strict Handstand Push Ups

Cooldown
Seal Rocks

Bonus Work
Spend 5 Minutes in an Overhead Squat Position