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Monday

Metcon
“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters 43/29Kg
1 Minute Power Cleans 43/29Kg
1 Minute Box Jump Overs 24/20″
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest

Aim
This workout challenges your ability to move from one task to another.
Aim to take short breaks and stay breathing throughout the workout.
Push for that extra rep.
Coach yourself to stay positive.

Recovery/Cooldown
Elevated Cat Stretch
Pigeon Stretch

Bonus Work
1) 4 x 15 Lat Pull Downs
2) 4 x 50′ Overhead Yoke Walk

Tuesday
Metcon
Every 5 Minutes for 5 Rounds
21/15 Calorie Row
15 Wall Balls
9 Power Snatches 52/36Kg

Aim
This is a repeat sprint workout.
Speed for transitions.
Aim for unbroken wall balls
Pick a weight that allows you to complete 9 power snatches in about 30 seconds.
Aim for 2-3 minutes per round.

Recovery/Cooldown
Couch Stretch

Bonus Work
2 Minutes Right Side Plank
2 Minutes Left Side Plank

Wednesday
Metcon
21-15-9 reps
Dumbbell Squat Cleans 22.5/15Kg
Strict Handstand Push Ups

Aim
This is a muscular endurance workout.
Both movements require a lot of bracing so make sure you stay in control of your breath.
Short sets and short rests will help.
Working up to 18 minutes.

Recovery/Cooldown
Capsule Stretch
Shoulder Extension Stretch

Bonus Work
4 Rounds (not for time)
8-12 Stall Bar Leg Raises
D-Ball Walk
Suitcase Carry

Thursday
Metcon
AMRAP 3
21 Overhead Squats 43/29Kg
21 Bar Facing Burpees
Max Chest to Bar Pull Ups
Rest 3:00
AMRAP 3
18 Overhead Squats 52/36Kg
18 Bar Facing Burpees
Max Chest to Bar Pull Ups
Rest 3:00
AMRAP 3
15 Overhead Squats 61/43Kg
15 Bar Facing Burpees
Max Chest to Bar Pull Ups
Rest 3:00
AMRAP 3
12 Overhead Squats 70/47Kg
12 Bar Facing Burpees
Max Chest to Bar Pull Ups

*Score is Pull Ups each round

Aim
This is a workout that involves core strength, speed in the burpees, then working hard to get in as many pull ups in a short space of time.
Weight should go from really light and manageable to quite heavy and difficult

Recovery/Cooldown
Capsule Stretch

Bonus Work
EMOM 10
L-Sit
*Record Shortest Time

Friday
Metcon
“15.3”
AMRAP 14
7 Muscle Ups
50 Wall Balls
100 Double Unders

Aim
This is a CrossFit Open/Panda Cup Workout
Pacing is key so you don’t over fatigue on the movements
Expect a very high heart rate and shoulders to burn.

Recovery/Cooldown
Wall Ball Thoracic Stretch

Saturday
Metcon
AMRAP 20
8 Front Rack Lunges 60/40Kg
8 Toes to Bar
8 Front Rack Lunges 60/40Kg
8m Handstand Walk

Aim
Another Open Style Workout.
Front Rack Lunges should be challenging but doable in one set.
Your core is being worked in all three movements.
It’s a long 20 minutes 🙂

Recovery/Cooldown
Straddle Stretch

Bonus Work
27-21-15-9
Assault Bike
Ski Erg