Monday

Strength
AMRAP 10
8 Kettlebell Push Press
10 Inverted Rows
12 Air Squats

Metcon
Teams of 3 (or 2)
Max Cal Assault Bike in 20 minutes
*Every time you swap partners , the athlete coming off the bike must perform 6 V-Ups.

Aim – Treat as recovery work from 20.2 if wrecked, otherwise get your buddies and get after it!

Bonus work
5 Km row

Tuesday

Metcon
30/20 Cal SkiErg (Buy in)
30-20-10
Dumbbell Snatches 22.5/15Kg
Box Jump Overs
30/20 Cal SkiErg (Buy out)

Aim– Practicing the skill of the sport
Can you push just hard enough on the ski so you can still do the Snatches in big sets?
Working up to 16 minutes

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

Wednesday

Metcon
3 Rounds
21 Handstand Pushups
15 Deadlifts 110/75kg
9 Bar Muscle Ups

Aim – To increase pressing strength and gymnastic endurance. Very high skill so don’t expect a serious cardio burn.

Bonus Work
3 Rounds
3-15 GHD Sit Ups
50ft Kettlebell Overhead Walk
-Then-
3 Rounds
15 Back Extensions
50ft Handstand walk (50 shoulder taps)

Thursday

Metcon
Every 3 Minutes for 8 Rounds
12 Wallballs
8 Chest to Bar Pull Ups
1 Squat Snatch
* Start at 50-60% of 1RM and add weight each round to find a heavy single in the later rounds.

Aim – Lifting Heavy under fatigue, idea is to get heavy on the snatch and maintain unbroken sets on the other movements.

Bonus work
EMOM 21
L sit
Double unders
Rope Climbs
-Then-
3 Minute Window
500m row
Max burpees (in remaining time)

Friday

Metcon
21-15-9
Toes to bar
Box Step overs 2×22.5/15kg
Row (Cals)

Aim – Grippy mix of movements to end the week, expect maybe a clash on rowers.

Bonus work
Bench Press
Heavy set of 2
-Then-
EMOM 10
D-ball/Sandbag hold

Saturday
20.3