Monday

Metcon
800m run
30 Toes to Bar
15 Single Arm DB Push Press (Left)
15 Single Arm DB Push Press (Right)

Aim– Once through , push the run hard, go for toughest ttb progression, then pick a heavier than normal Dumbbell

Cooldown
Pigeon Stretch

Bonus Work
100 Push Ups (8 minute cap)

Tuesday

Metcon
25 Minutes
120 Wallballs
1RM Hang Squat Clean

Aim– Burn the legs on wallball, then use them for the clean!

Cooldown
couch stretch

Bonus work
Rowing 4 mins on, 2 mins off x3

Wednesday

Metcon
AMRAP40
0-20
50ft sled Bear crawl
300m Run
30 Seconds Handstand Hold
15 Air Squats
20-40
50ft Backwards Sled Drag
250m Erg (Ski/Row)
30 Second Wall Sit
15 Push Ups

Aim– Slow and steady pace today, aim to move continuously

cooldown
Quad Stretch

Bonus Work
Tabata: Hollow Hold

Thursday

Metcon
27-21-15-9
Deadlift 102/70
Bar Facing Burpees

Aim – Deadlift weight you can do 9 Unbroken, don’t stop on burpees

Cooldown
Rollovers
Bretzel

Friday

Metcon
150 Double Unders
35 Strict Handstand Pushup
150 Double Unders

Aim – Skill practice for double unders or aim for big sets, get close to failure on hspu.

Cooldown
Shoulder extension

Bonus work
400m Run, rest 1 minute x5

Saturday

Metcon
Every 4 Minutes x 6
12 Dumbbell Thrusters
15/10 Cal Assault Bike Sprint

Aim – High Intensity Intervals

Cooldown
stradle stretch