Monday

Metcon
27-21-15-9
Chest to Bar Pull Ups
Overhead Squats 43/29Kg

Aim – Open Prep in full swing, rep scheme and movements simular to what you could find in an Open Workout!

Bonus Work
27-21-15-9
Calories, Assault Bike
Power Snatch 43/29Kg

Tuesday

Metcon
22 Calorie Row
22 Handstand Push Ups
22 Toes to bar
22 Dumbbell Snatches
-rest 5 minutes-
22 Dumbbell Snatches
22 Toes to Bar
22 Handstand Push Ups
22 Calorie Row

Aim – 5 minutes is long recovery time, so go hard and aim to match your score!

Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m

Wednesday

Metcon
14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 43/29Kg
Burpees Over the Bar

Aim – Perfect Open training, Thrusters are inevitable! Push hard on this one and use it to build confidence when the Open arrives!

Bonus Work
AMRAP 12
12/8 Cal Assault Bike
50′ D-Ball or Sandbag Carry
-Then-
8 Rounds:
30 seconds hollow
30 seconds rest

Thursday

Metcon
15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Aim – Chance to work on Muscle Ups and Double unders as a skill, but also get some good fitness action with wallballs! Aim for big sets!

Bonus Work
50 Pushups
50 Bicep Curls
75 Band Pull Aparts

Friday

Strength
Pegboard Practice

Metcon
In Pairs or teams of 3
AMRAP25
75 Kettlebell Deadlifts 32/24kgsx2
75 Ab-Mat Situps
75 Box Jump Overs 24/20″
75 Cal Assault Bike
*Every time you swap the working athlete, they must perform 5/3 Calories on the SkiErg before resting!

Aim– Buddy workout, keep eachother accountable but mainly have fun!

Bonus Work
4 Rounds
40 seconds plank
20 seconds rest
40 seconds Arch
20 seconds rest

Saturday

Metcon
5 Rounds for time of:
400m Run
5 Snatches 61/43kg
“1 Round of “”Mary”””
(5 Handstand Push Ups, 10 Pistols, 15 Pull Ups)

Aim – Saturday Morning Running, high skill weightlifting and gymnastics combo!