Monday

Metcon
Every 4 minutes x 6 rounds
12/9 Calories Row
6 Handstand Push Ups
3 Deadlifts 143/93Kg

Aim – (B)Racing, HEAVY deadlifts, FAST on the Row , UNBROKEN on HSPU!

Bonus Work
5 Rounds
1 Minute Ski
30 seconds rest
1 Minute Double Unders
30 seconds rest
1 Minute Bike
30 seconds rest

Tuesday

Regionals Event 3 2017
100′ Dumbbell Overhead Lunge
100 Double Unders
50 Wall Balls
10 Rope Climbs
50 Wall Balls
100 Double Unders
100′ Dumbbell Overhead Lunge
(25 Minute Time Cap)

Aim – Big reps so dont go sprinting out the gates, trust your clamping position on rope climbs!

Bonus Work
100 V-ups
*Every break 10/7 Push ups

Wednesday

Metcon
21-15-9-6-3
Thrusters 45/30kg
Toes to Bar

Aim– Thrusters mixed with rig gymnastics, bloody classic!

*Bonus work
10 Jerks 93/66Kg
20 Pistols
30 GHD Sit Ups
40 Wall Balls
50′ Handstand Walk
60 Cal Row
50′ Handstand Walk
40 Wall Balls
30 GHD Sit Ups
20 Pistols
10 Jerks 93/66Kg

Thursday

Metcon
17.3
Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29Kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43Kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 84/61Kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70Kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79Kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 120/83Kg

Aim– High volume pullups and technical weightlifting, one of the most challenging Open workouts. weight starts light and increases to get heavier! Don’t tear your hands!

Bonus Work
30 Minutes Assault Bike

Friday

Split Triplet
5 Rounds
1 Peg board Ascent
100 Double Unders
10 Single Arm Dumbbell hang Split Snatches
10 Single Arm Dumbbell Hang Clean & Spilt Jerks

Aim – Games workout from this year! ‘Odd’ movements , some thing slightly different to get fitter! Dumbbell Movements could appear in the Open!

Saturday
20.1

*Wednesdays Bonus Work