Monday

Metcon:
5 Rounds
400M Run
15 Wallballs
9 Double Dumbbell Snatch 22.5/15kg
-Rest 1 Minute between rounds-

Aim – High intensity, unbroken on wallballs and dumbbell! Earn that ‘rest’ period!

Bonus Work:
Accumulate 2 Minutes in:
-Dead Hang
-Wall Sit
-Top of Ring Row

Tuesday

Metcon

21-15-9
Kettlebell Front Squats 24/16kg
Burpees Over the KB
Pull Ups

Aim – Huge strength element to the kettlebell front squats, keep a steady pace!

Bonus Work
40 Seconds on/ 20 Seconds off for 20 Minutes
Assault Bike


Wednesday

Metcon
600m Run
15-12-9
Push Ups
Deadlifts 100/70kg
600m Run
12-9-6
Handstand Pushups
Deadlifts 120/80kg
600m Run
9-6-3
Strict Handstand Pushups
Deadlifts 140/90kg

Aim– Ascending weight and difficulty, but the reps go down! picking managable reps and sets is key to not reach muscular failure!

Bonus Work
30 – 50 Back Extensions
200m Farmers Carry
30 – 50 Back Extensions

Thursday

Core
Tabata Hollow & Arch (PVC Pipe)
20 Seconds on/ 10 Seconds off x8

Metcon
17.2

AMRAP in 12 minutes
2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50/35 lb)
Then, 2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50/35 lb)

Aim – Dumbbell practice for the open, also gymnastic endurance!

Bonus Work

21-15-9-6-3
Ski-Erg Cals
V-Ups

Friday

Skill
Skin the Cat

Metcon
30 Thrusters 40/30kg
30 Cal Row
20 Thrusters 50/30kg
20 Cal Row
10 Thrusters 60/40kg
10 Cal Row

Aim– Big sets on thrusters and strong power on erg, aim to get through as fast as possible!

Saturday

Metcon
“Leaps & Bounds”

Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (30/20kg)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (35/25kg)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (45/30kg)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (50/35kg)
30 Box Jump Overs (24/20)
3 Rope Climbs

Aim– Team workout, have the craic!