Monday
Gymnastics
Pull Ups
*Build to a tough set of 5

Metcon
800m Run
400m Farmer Carry 16/12Kg
800m Run

Aim
Beach season is coming and we want to give directions!
Building our upper body strength and tendon health.
Solid aerobic fitness and grip endurance in the second part!

Mobility
Wrist Stretches
Half Kneeling Hamstring Stretch

Bonus Work
5 Rounds, not for time
Overhead Yoke
Weighted Planks (30 seconds)

Tuesday
Metcon
12 Minute Ladder
4 Strict HSPU
4 Pistols
4 Dumbbell Power Cleans
8/8, 12/12, 16/16…

Aim
There’s an inherent value in doing things just because they’re hard.
Three difficult movements today
HSPU build body awareness/shoulder strength
Pistols develop you hips and kness
DB Power Cleans for back and grip.

Mobility
Capsule Stretch
Shoulder Extension Stretch

Bonus Work
8 Rounds
10 Seconds Assault Bike
20 Seconds Active Recovery

Wednesday
Strength
Deadlifts
3-3-3-3-3

Metcon
AMRAP 15
15 Ring Rows
15 Abmat Sit Ups
15 Goblet Squats

Aim
Building our overall health with the deadlift.
Building our muscular endurance with the AMRAP.
Bonus Work HIGHLY encouraged!

Mobility
Bretzel Stretch

Bonus Work
Every 2 minutes x 10
250m Row
*Continuation of our rowing bonus work to improve our 2K Time
**Rowing at 5-10seconds faster than our split time last week
E.g. If you had a 1:50 split time last week on the 500s, aim to row at 1:40 this week.

Thursday
Warm Up
AMRAP 12
Scap Pull Ups
50′ Alternating Kettlebell Carry (Overhead/Side)
50′ Broad Jumps
50′ D-Ball Carry

Metcon
30/20 Cal SkiErg
21-15-9
Dumbbell Thrusters 22.5/15Kg
50 Double Unders each Round
30/20 Cal SkiErg

Aim
Practicing the skill of the sport
Can you push just hard enough on the ski so you can still do the thrusters?
Working up to 16 minutes

Mobility
Couch Stretch

Bonus Work
EMOM 10
Hanging L-Sits On Rings
*Record Shortest Time
-then-
30 push ups for quality

Friday
Metcon
10 Rounds
200m Run
10 Burpees
1 Legless Rope Climb

Aim
Can you brace and work on upper body strength while out of breath?
Aim to push hard (but not maximally) on the run and burpees.
TIMED rest before you attempt your rope climb.
Working up to 22 minutes

Mobility
Pigeon Stretch
Underneath Stretch

Bonus Work
50 Shoulder Taps for quality

Saturday
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

Sunday
Open Gym