MONDAY
Metcon
2016 Age Group Online Qualifying Event 4
For time:
55 burpees
34 overhead squats 43/29Kg
21 muscle-ups

Aim
A longer, chipper style workout
Shoulders are tested in 3 different ways
Burpees will get you out of breath, OHS and MU will test/develop your core
Working up to 20 minutes.

Recovery
Underneath Stretch

TUESDAY
Metcon
As Many Rounds As Possible in 12 Minutes of:
12 Handstand Push Ups
12 Alternating Lunges 22.5/15Kg (Right Hand Overhead)
12 Chest to Bar Pull ups
12 Alternating Lunges 22.5/15Kg (Left Hand Overhead)

Aim
“Open” Prep with a new variation on the lunge
Reduce reps on gymnastics movements to stay moving
Like yesterday, challenging form and stability

Recovery
Straddle Stretch

Bonus Work
Every 4 Minutes x 6
20/15 cal assault Bike
20/15 cal row

WEDNESDAY
Metcon
WZAOC 4
16 minute AMRAP
Devil Press 22.5/15Kg
Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10, etc
2/2, 4/4, 6/6, 8/8, 10/10, etc

Aim
Today is building bracing and breathing
This is a slow grind as it builds muscular endurance.

Recovery
Couch Stretch

Bonus Work
30 GHD Sit Ups
30 Back Extensions

THURSDAY
Structure
EMOM 16
1: Max Active Shoulder Hang on Pull Up Bar
2: Max L-Sit
3: Max Double Overhead Walk
4: Max Ring Support Hold

Metcon
AMRAP 10
60 Double Unders
10 Kettlebell Snatch 32/24Kg

Aim
Today is about building joint health and straight arm strength
Ideally we want 30 seconds work/30 seconds rest

Recovery
Sealrocks
Shoulder Extension Stretch

FRIDAY
Strength
AMRAP 10
1 Turkish Get Up (Each Arm)
10m Farmers Carry
*Add Weight Each Round if possible*

Metcon
4 Rounds
400m Run
20 V-Ups
20m Handstand Walk

Aim
Building great core strength before a lovely running workout
For most of us this is the first run in a long time so pace at 70% perceived intensity
Working for 18 minutes.

Cooldown
Banded Hamstring Stretch

Bonus Work
20 Minutes Mobility

SATURDAY
19.3

SUNDAY
Open Gym