Monday
Metcon
In a 2 Minute Window Complete
10/7 Cal Assault Bike
5 Snatches 70/47Kg
Max Chest to Bar Pull Ups in the remaining time
-rest 2 minutes-
Repeat for a total of 5 rounds

Aim
Heart rates are going HIGH today!
The Bike will prefatigue you before a moderately heavy lift.
Score is total pull ups

Recovery
Couch Stretch

Tuesday
Metcon
AMRAP 16
2 Rounds
8 Right Arm Overhead Dumbbell Lunge 22.5/15Kg
16 Chest to Bar Pull Ups
8 Left Arm Overhead Dumbbell Lunge 22.5/15Kg
16 Toes to Bar
-Then-
2 Rounds
8 Right Arm Overhead Dumbbell Lunge
8 Ring Muscle Ups
8 Left Arm Overhead Dumbbell Lunge
8 Bar Muscle Ups

Aim
An Open style workout that increases in technical difficulty.
Lunges really challenge and develop your core stability and shoulder endurance.
If you’re working on your first muscle up alternate TTB and C2B only for today.

Recovery
Shoulder Extension Stretch
Single Side Quad Stretch

Wednesday

Mystery Metcon!

Recovery/Cooldown
Straddle Stretch

Bonus Work
Yoke Walks
4 x 50′

Thursday
Metcon
Four rounds for time of:
15 foot Rope climb, 2 ascents
4 Squat cleans 102/61Kg

Aim
A short, heavy, technical workout
Grip fatigue from the rope climbs will make the cleans feel heavier
Cleans should be VERY heavy to get stimulus
Use today as an opportunity to work on positive self talk (rope climbs and heavy cleans can be scary!)
Working up to 12 minutes.

Cooldown
Wrist Mobility
Pigeon Stretch

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

Friday
Skill
Handstand Walking Practice

Metcon
AMRAP 7
7 Burpees
40 Double Unders

Aim
A higher skill day to build coordination, balance, accuracy and agility.
These skills are important for overall health and joint longevity.
Nice little aerobic workout after for sweat addicts!

Recovery
Capsule Stretch
Calf Stretch

Bonus Work
10 Rounds
:45 rowing
:45 rest
*Record total metres

Saturday
Metcon
1200m Run
63 Deadlifts 61/43Kg
36 Hand Release Push Ups
800m Run
42 Deadlifts 61/43Kg
24 Hand Release Push Ups
400m Run
24 Deadlifts 61/43Kg
12 Hand Release Push Ups

Aim
A longer workout that builds muscle endurance
Lower back will fatigue on the runs and deadlifts so form is key on both.
Feet leaving the floor on a push up = NO REP
Working up to 36 minutes

Recovery
Bretzel Stretch