Monday

Cardio
At Minute 0:00
Row 2K

At Minute 12:00
Ski 2K /1.5k

At Minute 24:00
Bike 4K

Aim -Cardio and Recovery Day
The aim to complete each piece with 85-95% effort.
Give equal effort to each (this does not mean equal time)

Tuesday

Strength
1RM Deadlift

Metcon
AMRAP 17
1 Deadlift @ 80%
1 Rope Climb
10 Ring Dips
Add 1 Rep each round to the rope climb/deadlift! When you reach 5, go back to 1! Example: 1,2,3,4,5,1,2,3,4,5

Bonus Work
30 Strict Muscle Ups

Wednesday

Metcon
Strict Cindy

AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Aim -This workout is a classic CrossFit workout, building muscular endurance

Thursday
Warm Up
AMRAP 12
Scap Pull Ups
50′ Alternating Kettlebell Carry (Overhead/Side)
50′ Broad Jumps
50′ D-Ball Carry

Metcon
30/20 Cal SkiErg
21-15-9
Dumbbell Thrusters 22.5/15Kg
50 Double Unders each Round
30/20 Cal SkiErg

Aim -Practicing the skill of the sport
Can you push just hard enough on the ski so you can still do the thrusters?
Working up to 16 minutes

Friday

Metcon
AMRAP 20

10 Strict Handstand Push Ups
10 Front Rack Lunges 22.5/15Kg
10 Strict Toes to Bar
10 Box Step Overs 22.5/15Kg

Aim -Not too early to start prepping for the next Open!
Developing Core strength and single leg strength

Bonus Work
EMOM 10
D-Ball Hold

Saturday

Metcon
With a Running Clock:
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks 61/43Kg
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch 52/36Kg
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters 43/29Kg

Aim – Big Saturday Workout! Barbell should get progressively lighter as the movements progress, and running pace should pick up!
Join us for some post Open Pints, but do the workout first! #EarnYourPints

Sunday
Start working towards your 2021 Open with individualised training!
(2021!? Surely we’ll have flying cars by then….)