Monday

Metcon
Teams of 4
5 rounds
400m Run (As a team)
40 Cal Assault Bike Shared reps
50ft Synchro Lunge
40 Toes to Bar Shared reps

Aim – Team workout for the bank holiday, have some fun! 10am class only.

Tuesday

Metcon
Every 5 Minutes x5
20/15 Cal Row
20 Wallballs
8 Ring Muscle Ups

Aim – Repeated efforts , stay consistent. Theres a 50 second cap on the row, so go hard!

Bonus Work
3-5 sets
10 GHD Situps
5 Sandbag Cleans

Wednesday

Metcon
27-21-15-9-6-3
Overhead Squats 43/29kg
Chest to Bar Pullups

Aim– Potential last week Openstyle workout now that thrusters are gone. Managable rest and sets, lots of upper body work here.

Bonus Work
27-21-15-9-6-3
Ski Erg Cals
Dumbbell Push Press 2×22.5/15kg

Thursday

Metcon
AMRAP 16
6 Thrusters 70/47kg
3 Rope Climbs
12 Box Jumps 32/24″

Aim – Something a bit challenging, pick a heavy weight for thrusters and jump on a box higher than you normally would!

Bonus Work
100 Ring Rows for time
* Every Break do 8 Pistols (Can use a band)

Friday

Metcon
AMRAP18
50 Double Unders
15 Kettlebell Swings 24/16kg
10 Burpee Pull Ups

Aim – Good sweat before the weekend, 18 minutes of continuous moving. Also a good chance to practice double unders.

Saturday

20.4