Monday

Metcon
19.5.5
33-27
Thrusters 45/30Kg
Chest to Bar Pull Ups

Aim- Open training!

Cooldown
Shoulder Extension

Bonus Work
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

Tuesday

2014 Regionals Event 4
21-15-9-6-3
Strict Handstand Pushups
Front Squat 88/57kg
Bar Facing Burpees

Aim- Overall great test of strength, gymnastics and Cardio!

Cooldown
Couch Stretch

Bonus Work
100 V-ups
*Every break 10/7 Push ups

Wednesday

Structure
AMRAP20
50ft Sled Bear Crawl
45 Second Wall-Sit
12-15 Inverted Rows

Metcon
400m Run
200m Farmers Carry
400m Run

Aim – Base building strength endurance, not high skill!

Cooldown
Wrist Stretches

Bonus Work
Every 2 minutes X 8
6 Deadlifts

Thursday

Metcon
Every 4 Minutes X5
15/12 Cal Assault Bike
12 Toes to Bar
9 Hang Power Snatch 48/32kg

Aim- Repeated sprint efforts and grip endurance!

Cooldown
Cobra Stretch

Bonus work
1 Minute Side Plank
Rest 30 Seconds, Then other side.
3 sets.

Friday

Metcon
50-40-30-20-10
Double Unders
Ab-Mat Sit Ups
Pistol Squats

Aim- Coordination, balance and fitness! + Abs!

Cooldown
Calf Stretch
Quad Stretch

Saturday

Metcon
3 Rounds
10 Power Cleans 55/35Kg
20 Wall Balls
-rest 3 minutes-
3 rounds
15 Toes to Bar
20 Wall Balls

Aim – High intensity redline training!

Cooldown
Couch Stretch