Monday

Metcon
Every 2 Minutes x10
6-10 Bar Facing Burpees
3 Front Squats

Aim – Aim is to find max load for the 3 front squats, bar is taken from the floor. Pick a rep scheme that makes the burpees take roughly 30 seconds! Lifting under fatigue, increase load each round.

Bonus work
Accumilate 5km on Any Erg, mix and match if you want.

Tuesday

Metcon
2 Rounds for Time:
40 Wall Balls
20 Strict Toes to Bar
75 Double Unders
25/20 Cal Row

Aim-Big rep scheme, can you move at a pace where you can control your breathing to minimize how many breaks you need?

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

Wednesday

Metcon
“The Shivern”

5 Rounds for Time:
1 Legless Rope Climb
12 Sumo Deadlift High Pulls 45/30kg
12 Box Jump Overs 24/20″
12 Pistols

Aim – Aim to move at consistent speed for the 5 rounds, attack the rope climb each round and expect a cardio burn on the SDHP and BJO.

Bonus Work
3 Rounds
3-15 GHD Sit Ups
3-15 Ring Dips
-Then-
3 Rounds
15 Back Extensions
50ft Handstand walk (50 shoulder taps)

Thursday

Metcon
Strict 16.1

AMRAP20
25ft Overhead Lunge 43/29kg (Or 8 Steps on the Spot)
8 Bar facing Burpees
25ft Overhead Lunge 43/29kg
8 Strict Chest to Bars

Aim – Aim for unbroken lunges and burpees, and expecting muscle fatigue on the Pull Ups!

Bonus work
EMOM 21
12 Wall Ball
12 Cal Ski
12 Dumbbell Push Press
-Then-
3 Minute Window
500m row
Max burpees (in remaining time)

Friday

Strength
12 Minutes to Establish:
1RM Hang Power Snatch

Metcon
AMRAP 12
9 Deadlifts 50/35kg
6 Strict Handstand Pushups
3 Hang Power Snatch 50/35kg

Aim – Grippy mix of movements to end the week, expect the back muscles to feel it and expect the heart rate to get higher than you think!

Bonus work
Bench Press
Heavy set of 5

Saturday

Filthy150 Elite Teams: Event 7
‘Creeping barrage’
100 Cal Bike
20m Sandbag Clean
80 Cal Bike
20m SB Clean
60 Cal Bike
20m SB Clean
40 Cal Bike
20m SB Clean
20 Cal Bike
20m SB Clean

Teams of 4

Aim– Build up a sweat for the CFI Christmas Party!