Monday

Metcon
5 rounds
400m run
15 Thrusters 40/25

Aim – Unbroken sets on thruster, try to not stop moving the entire workout

Bonus Work
3 RM Bench Press

Tuesday

Evil Dead
10,9,8,7,6,5,4,3,2,1
Deadlifts 85/55kg
Toes to Bar
EMOM 3 Burpees

Aim– Taxing on the core, no matter what you are doing you got to hit those burpees every minute!

Bonus Work
Accumilate 3 Minutes in a Handstand (against the wall)


Wednesday

Metcon
Every 5 Minutes ×5
18 Cal Row
15 Box Jumps
9 Single Arm Devils Press

Aim– Repeat power out put on the row, new movements on the SA Devils Press

Bonus Work
3 mins on/ 2 mins off x5
20 Jumping Lunges
Max Cal Assault Bike in remaining time

Thursday

Metcon
EMOM30
1- 200m run
2- 3 Hang Squat Cleans 80/50 kg
max Strict pullups
3- rest

Aim – An Unbroken weight for 3 on the Hang Squat Cleans, make the run around 45seconds!

Friday


Metcon

25 Minutes
3 rounds
16 Front Rack Lunges 60/40kg
100 Double Unders
16 Handstand Push Ups
-in the remaining time-
1RM Cluster

Aim – Max lift after fatigue in the legs, shoulders and core, whilst out of breath!

Bonus Work
EMOM10
3-8 Chest to Bar or Pull Ups

Saturday

Metcon
Teams of 3
150 Cal bike
150 Goblet squats 24/16kg
100 Cal Bike
100 Wallballs
50 Cal Bike
50 Synchro Air Squats

Aim – Team Workout, have fun!