Monday

Metcon
150 Double Unders
21 Toes to Bar
18 Handstand Pushups
15 power Snatches 50/35kg
100 Double Unders
18 Toes to Bar
15 Handstand Push Ups
12 Power Snatches 60/40Kg
50 Double Unders
15 Toes to Bar
12 Handstand Push Ups
9 Power Snatches 70/45Kg

Aim- Bit of every thing! Please book into class today, will be tight for space!!:)

Bonus Work
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

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

Tuesday

Metcon
18.2
1,2,3,4,5,6,7,8,9,10
DB Front Squats
Bar Facing Burpees
-In the Remaining time-
1RM Clean

Aim– Sprint and leg muscle capacity, then lifting under fatigue!

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

Wednesday

Metcon
AMRAP 18
30 Thrusters 20/15Kg
10 Muscle Ups
30 Thrusters 43/29Kg
10 Muscle Ups
30 Thrusters 61/43Kg
10 Muscle Ups
30 Thrusters 75/52Kg
AMRAP Muscle Ups

Aim – Base building strength endurance for thrusters!

Bonus Work
Every 2 minutes X 8
6 Deadlifts

Thursday

Metcon
30-20-10-10-20-30
Dumbbell Snatch 22.5/15kg
Wall Ball
*Rest 1 Minute between rounds

Aim– Repeated efforts, aim for big sets! Lower back muscle endurance!

Bonus work
1 Minute Side Plank
Rest 30 Seconds, Then other side.
3 sets.

Regionals Event 11.1
Run 1K
30 HSPU
Row 1K

Friday

Metcon
In teams of 2
50 Cal Ski
75 Cal Row
20 Sandbag/ D-Ball Cleans
5 Legless Rope Climbs
100 Cal Bike
50 Pushups
100 Cal Bike
5 Legless Rope Climbs
20 Sandbag/ D-Ball Cleans
75 Cal Row
50 Cal Ski

Aim– Buddy Fitness, get your training partners in for this one! Sandbag cleans also!

Bonus Work
3RM Push Press

Saturday

Metcon
2017 Regionals Event 1
1200m Run
12 Rounds
4 Strict HSPU
8 Chest to Bar Pull Ups
12 Air Squats
(25 Minutes)

Aim – Bodyweight endurance and running