Monday

Connectivity
4 Rounds (not for time)
10 Inverted Rows
3 Wall Walks
100′ Farmers Carry

Metcon
21-15-9
Sumo Deadlift High Pull 43/29Kg
Thruster 43/29Kg

Aim – “New” Movement, face pace, go for big sets and hold on!

Bonus Work
3x1000m Row
Rest 3 minutes

Tuesday

Strength
3RM Power Clean (Touch & GO)

Metcon
15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb/84Kg
Women clean 125 lb/57Kg

Aim– Open test, shoulder endurance and moving a barbell efficiently

Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest

Wednesday

Metcon
4 Rounds
400m Run
50ft DB Front Rack Lunges 22.5/15kgs
15/12 Cal Ski Erg
4 Rope Climbs

Aim – Good cardio piece with Rope climbs too!

Bonus work
150 Double Unders for Quality
-Then-
50 Single arm Ring Rows Left
50 Single Arm Ring Rows Right
50 DB Bicep Curls

Thursday

Metcon
100′ Handstand Walk
3 Rounds
30 Pistols
15 Deadlifts 125/95Kg
100′ Handstand Walk

Aim – Deadlift position, lower back endurance and skill!

Bonus Work
12 Minute Assault Bike

Friday

Metcon
Every 3 Minutes x 10 Rounds
18/15 Cal Row 50 Second cap
15 Wall Balls

Aim– Incase bloody 19.1 comes up again, we will be ready!

Bonus Work
12 Minute Handstand Walk practice

Saturday

Metcon
*Teams of 2
0:00-8:00
75/50 Cal Assault Bike
-In Remaining time-
AMRAP
Devils Press 22.5/15kgs
8:00-10:00
Rest
10:00-18:00
75/50 Cal Row
-In Remaining time-
AMRAP
Ring Row/Pull Ups/ Chest to Bar/ Bar Muscle Ups
18:00-20:00
Rest
20:00-28:00
75/50 Cal Ski
-In Remaining time-
AMRAP
Elevated Push ups/Hand Release Push Ups/Handstand Pushups/Strict Handstand Pushups
28:00-30:00
Rest
30:00-38:00
800m Run (Together)
-In Remaining time-
AMRAP
Air Squats

Aim– Super Saturday! BIG weekend send off! Enjoy!