Monday

Metcon
Linchpin Test 2
For time, 3 Rounds:
5 Ring Muscle Ups
10 Squat Cleans 61/43kg
20 Box Jumps 24/20″

Aim– Mixed type of movements, push hard on this workout!

Bonus Work
Every 2 Mins by 10
15/12 cal Row (45seconds)
5-10 Toes to bar (Unbroken)

Tuesday

Metcon
5 Rounds
3 Power Snatch
6 Power Clean
9 Shoulder to Overhead
12 Overhead lunge

Weight: 45/30kg

Aim – Barbell skill practice under high intensity!

Bonus Work
20 Minute Row
30 Seconds Hard/ 30 Seconds Recovery Pace

Wednesday

Metcon
30-20-10
Dumbbell Thrusters 22.5/15kg
Dumbbells Box Step Ups 22.5/15kg
-2 Minute rest after each set-

Aim- 2 Minute rest is there so that push for bigger sets , challenge yourself on the dumbbell weight! Grip and leg fatigue! Stick to your plan even when fatigue sets in

Bonus Work
4 Rounds
12 Calorie Bike
10 Jumping Lunges
30 Second wall sit
-rest 1 minutes-

Thursday

Sleds

Strength
3-4 working sets;
50′ Sled Bear Crawl
16 Kettlebell Deadlifts (Heavy)
24 Banded Tricep Extensions

3-4 Working Sets;
50′ Backwards Sled Drag
5 Sandbag/D-Ball Cleans
10 Bicep Curls

Aim – Building structural Strength and adding to health joints

Bonus Work
AMRAP8
Max Set of Ring Rows
*Every time you break; 12 Abmat Situps

EMOM21
A. 45 Second Row
B. 45 Second Ski
C. 45 Second Bike

Friday

Metcon
3 Minutes On/ 1 Minute Off x5
12 Wallball
6 Handstand Push Ups
1 Shuttle Sprint (Run and touch the wall)

Aim – No walking, punishable by burpees! Expect a shoulder burn

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

Saturday

Metcon
AMRAP15
1 Round of ‘Cindy’
1 Clean & Jerk 85/55kg

*Cindy = 5 Pull Ups, 10 Pushups, 15 Air Squats

-Rest 3 Minutes-

AMRAP5
5 Burpees
5 Kettlebell Swings 32/24kg

Aim– Dont Stop moving, get the right option for each movement that allows you to keep moving! Double workout, make sure you earn yourself an afternoon nap.