Monday

Metcon
21-15-9
Box Step Overs 22.5/15Kg
Front Squats 75/50kg

Aim – Leg strength focus, go heavy and hold on.

Bonus work
5 Km row

Tuesday

Metcon
5 Rounds
400m Run
15 WallBalls
12 Deadlifts 100/70kg
9 Toes to bar

Aim – repeated run capacity, core and leg endurance under fatigue.

Bonus Work
Tabata – Hollow Hold
rest 2 minutes
Tabata – Assault Bike
rest 2 minutes
Tabata – Air Squats
*Tabata = 20 secs on/20 secs off x8

Wednesday

Metcon
2 Rounds
In a 3 Minute Window
Bike 800m
Max Push Ups
-Rest 1 Minute-
In a 3 Minute Window
Row 400m
Max Ring Dips
-Rest 1 Minute-
In a 3 Minute Window
Ski 400m
Max Strict Handstand Push Ups
-Rest 1 Minute-

Aim – To increase pressing strength and endurance.

Bonus Work
3 Rounds
3-15 GHD Sit Ups
50ft Kettlebell Overhead Walk
-Then-
3 Rounds
15 Back Extensions
50ft Handstand walk (50 shoulder taps)

Thursday

Metcon
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Aim– Open repeat, lots of reps so self talk needs to be positive, expect lower back, grip and lungs to burn!

Men use 22.5kg dumbbell and 24-in. box
Women use 15kg dumbbell and 20-in. box

Bonus work
EMOM 21
L sit
Double unders
Rope Climbs
-Then-
3 Minute Window
400m run
Max burpees (in remaining time)

Friday

Metcon
21-15-9-6-3
Thrusters 43kg
Chest to Bar Pull Ups

Aim – These movements will come up in the Open on the last week! This is neccessary prep! Max effort, red line sprint. go hard!

Bonus work
Bench Press
Heavy set of 5
-Then-
EMOM 10
D-ball/Sandbag hold

Saturday

Metcon
12-9-6
Ring Muscle Ups
Squat Snatch 61/43kg
In the remaining time
1RM Snatch

Aim – High skill, chance to max out as well.

*Options
1 Ring Pull/1 Ring Dip…
1 Pull Up/1 Push Up…

Bonus work
5 rounds
15/10 cal assault bike sprint (20 seconds)
15 Jumping squats (go for height, each rep, not barely leaving the floor)
200m Sprint
rest 90 seconds
-then-
A) 3×10 DB Bicep Curl
B) 3×10 Single Glute Bridge (each side)