Monday
Warm Up
Dodgeball!

Death By Wall Balls
1 Wall Ball in the first minute, 2 in the second minute, 3 in the third minute…

Death by Kettlebell Swing
1 KBS in the first minute, 2 in the second minute, 3 in the third minute…

Death by Assault Bike
2 Calories in the first minute, 4 in the second minute, 6 in the third minute…

Tuesday
Metcon
“Jackie”
1000m Row
50 Thrusters 20Kg
30 Pull Ups

Stimulus – “Redzone” Heart Rate –> Shoulder Endurance

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

Wednesday
Metcon
AMRAP 20
10 Dumbbell Hang Clean & Jerks 22.5/15Kg
20 Toes to Bar
40 Double Unders

Stimulus – Skill Development

Bonus Work
Zercher Yoke Walks
4 x 50′

Thursday
Metcon
2 Rounds
1 Min Cal Bike
1 Min Handstand Push ups
1 Min Cleans 80/50Kg
1 Min Rest
1 Min Cal Row
1 Min Bar Facing Burpees
1 Min Chest to Bar
1 Minute Rest

Stimulus – Blood Flushing, Grip Strength Under Fatigue

Bonus Work
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest

Friday
Metcon
10 Bar Facing Burpees
10 Snatches at 50%
12 Bar Facing Burpees
8 Snatches at 60%
14 Bar Facing Burpees
6 Snatches at 70%
16 Bar Facing Burpees
4 Snatches at 80%
18 Bar Facing Burpees
2 Snatches at 90%

Stimulus – Heart Rate Control

Saturday
Metcon
“Double or Nothing”
3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans 61/43Kg

Stimulus – Lactate Threshold

Bonus Work
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups