Monday

Metcon
4 Rounds
400m Run
30 Situps
15 Double Kettlebell Swings 24/16kg

Aim – Core blast with running!

Cooldown
Cobra Stretch

Bonus Work
Accumulate 2 Minutes in:
-Dead Hang
-Wall Sit

Tuesday

Metcon
30m Handstand Walk
30 Pistols
30 Box Jump Overs
50 Handstand Push ups
30 Box Jump overs
30 Pistols
30m Handstand Walk

Aim – Body weight movements, aim for consistency of pace.

Cooldown
Box Pigeon
Box Cat Stretch

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

Wednesday

Metcon
20 Minutes
500m Row

3RM Overhead Squat (From Floor)

Aim– Go for PB Row time, then either build up heavy or build coordination or technique on Overhead Squat.

Cooldown

Quad Stretch Rig

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


Thursday

Metcon
200m Run
12 Box step overs
200m Run
10 Box Step Overs
200m Run
8 Box Step Overs
200m Run
6 Box Step Overs
200m Run
4 Box Step Overs
200m Run
2 Box Step Overs
200m Run

Aim – Grunt work, aim to go heavy on the dumbbells!

Cooldown
Wrist Stretches

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

Friday

Skill
Skin the Cat

Metcon
Elizabeth
21-15-9
Power Cleans 61/43kg
Ring Dips

Aim– Fast pace cleans mixed with pressing strength

Cooldown
Pec Stretch Rig

Saturday

Metcon
3 mins on, 2 Mins off x4
12 Kettle Bell Thrusters 2×24/16kgs
9 Burpees Over Kettlebells
Max Chest to Bar Pull ups

Aim– High intensity, different type of thrusters, aim to go unbroken then big sets on pull ups

Cooldown
Couch Stretch