Monday

Metcon
27-21-15-9
Thrusters 45/30kg
4-3-2-1
Legless Rope Climb

Aim- Climbing the rope under high heart rate, managing grip fatigue.

Cooldown
Wrist Stretches

Bonus Work
Alt EMOM16
40 Seconds Row
40 Seconds Assault Bike

Tuesday

Strength
1 Rep Max Hang Snatch

Metcon
Randy
75 Power Snatches 35/25kg

Aim – Build confidence in positions for the snatch, then go hard on metcon!

Cooldown
Bretzel Stretch

Bonus Work
Accumulate 4 Minutes in a Pigeon Stretch (each leg)

Wednesday

Metcon
AMRAP18
10,9,8,7,6,5,4,3,2,1
Dumbbell Squats
Burpees Over The Dumbbells
-Remaining time, Max distance Erg (Pick one you need to work on)

Aim – Score is Time for Metcon, then max Calories in remaining time! So go as hard as you can on part 1!

Cooldown
Couch stretch

Bonus work
50 Single arm Ring Rows Left
50 Single Arm Ring Rows Right
50 DB Bicep Curls

Thursday

Metcon
600m Run
21 HSPU
18 Devils Press
400m Run
15 HSPU
12Devils Press
200m Run
9 HSPU
6 Devils Press

Aim – Shoulder Endurance, consistent run, try and move faster as reps go down.

Cooldown
Bully Stretch

Bonus Work
12 Minute Assault Bike

Friday

Metcon
AMRAP5
11.3
Squat clean & Jerks 75/50kg
(* or Cluster)
-Rest 5minutes-
13.4
AMRAP7
Power Clean & Push Jerks 61/43kg
Toes to Bar
3,6,9,12….etc

Aim- Repeated effort Barbell Sprints, expect grip fatigue

Cooldown
Pigeon Stretch

Bonus Work
12 Minute Handstand Walk practice

Saturday

Metcon
10 Rounds
12 Sumo Deadlift High Pulls
12 Box Jump Overs

Aim – Odd movements and high heart rate

Cooldown
Cat Stretch on box