Monday

Strength
20RM Back Squat

Aim – Find a maximum weight that you can do for 20 reps, and probably not 21 reps! Building our strength and muscular endurance in the legs, expect this to be harder than you anticipate, on the lungs not just the legs.
Bonus Work HIGHLY encouraged!

Bonus Work
Every 2 minutes x 10
250m Row
* aim to be powerful and fast without the stroke rate exceeding 28s/m

Tuesday
Warm Up
20 second side plank
20 second front plank
20 second side plank
40 Second Wall Sit

Structure
1A) Stiff Leg Sled Bear Crawl
4 x 50′
1B) Turkish Get Up
4 x 1

2A) Sled Rope Pull
4 x 25′
2B) Double Kettlebell Front Rack Carry
4 x 50′

Aim – Core Strength, shoulder Stability, Knee Health and Grunt Work
What’s Not to Like?

Bonus Work
30 Cal Assault Bike
20 Cal Row
10 Cal Ski
-rest 2 minutes-
30 Cal Row
20 Cal Ski
10 Cal Assault Bike
-rest 2 minutes-
30 Cal Ski
20 Cal Assault Bike
10 Cal Row

Wednesday

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.

Thursday

Metcon
AMRAP 6
5 Cal Bike
5 Strict Pull Ups
-rest 3-
AMRAP 6
7 Cal Ski
7 Wall Balls
-rest 3-
AMRAP 6
9 Cal Row
9 Burpees Over Rower

Aim – High Heart rate interval Training, aim to go unbroken on the movements and push but stay consistent on ergs!

Bonus Work
EMOM 10
Hanging L-Sits On Rings
*Record Shortest Time
-then-
30 push ups for quality

Friday

Metcon
AMRAP 20
4 Strict Handstand Push Ups
8 Strict Toes to Bar
16 Pistols

Aim – Three difficult bodyweight movements today. HSPU build body awareness/shoulder strength. Pistols develop your hips and knees. Toes to bar for them sweet abs and grip.

Bonus Work
8 Rounds
10 Seconds Assault Bike (Sprint)
20 Seconds Active Recovery

Saturday

Metcon
Every 5 Minutes for 5 Rounds
21/15 Calorie Row
15 Wall Balls
9 Power Snatches 52/36Kg

Aim – This is a repeat sprint workout. Speed for transitions.Aim for unbroken wall balls
Pick a weight that allows you to complete 9 power snatches in about 30 seconds.
Aim for 2-3 minutes per round.

Bonus Work
2 Minutes Right Side Plank
2 Minutes Left Side Plank

Sunday
Open Gym