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Workouts 3 April – 8 April

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Monday
Skills
Snatch-Snatch Balance-Overhead Squat
Build up to a heavy technical single of the complex

Metcon
30-20-10
Kettlebell Snatches 32/24Kg
Burpees

Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

Bonus Core
8 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest

Bonus Work
“Caitlin”
2000m Row
120 Cal Assault Bike
1600m Run


Tuesday
Strength
30 Minutes
1RM Back Squat
1RM Front SquatMetcon
STRICT SEASON TEST 1
42 Wall Balls
21 Strict Chest to Bar Pull Ups
30 Wall Balls
15 Strict Chest to Bar Pull Ups
18 Wall Balls
9 Strict Chest to bar Pull Ups
*Pull Ups only count when arms are fully extended after making contact with bar at the top of the rep

Mobility
Pigeon Stretch – 2 Mins per side
Bretzel Stretch (with KB) – 1-2 Mins per side

Bonus Work
4 Rounds of
30 seconds “Handstand Bracing”
-15 seconds rest-
30 seconds Handstand Hold against Wall
-15 seconds rest-


Wednesday
Skills
Paused Jerks
3 count pause in dip, 3 count pause in catchStrength
3 Rounds
A) 1 Minute Suitcase Carry
-30 seconds rest-
B) 1 Minute Handstand Hold Practice
-30 seconds rest-
C) 1 Minute Max Effort L-Sits
-30 seconds rest-
D) 1 Minute Overhead Carry
-30 seconds rest-

Mobility
External Rotation Stretch – 2 Mins per side
Hanging Lat 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
21-15-9
Calorie Assault Bike
Bar Facing Burpees


Thursday
Gymnastics/Connectivity
5 Rounds (not for time)
1 Sled Pull
1 Turkish Get UpMetcon
STRICT SEASON TEST 2
5 Rounds
1 Minute Max Calorie Row
1 Minute Max Strict Handstand Push Ups
1 Minute Rest

Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 MIns per side

Bonus Core
5 Rounds
3-15 GHD Sit Up
3-15 GHD Back Extensions

Bonus Work
30 Stones over shoulder, for time


Friday
Strength
30 Minutes
1RM Front Squat
1RM Back SquatMetcon
STRICT SEASON TEST 3
AMRAP 12
12 Strict Toes to Bar
50 Double Unders

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

Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank


Saturday
Skills
Skin The CatMetcon
Air Force
20 Thrusters 43/29Kg
20 Power Cleans
20 Push Press
20 Overhead Squats
20 Front Squats
Starting at 0:00, perform 4 burpees at the start of every minute

Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 MIns per side

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