MONDAY

Weightlifting

Establish a 1RM Back Squat

Metcon

For Time:
4 Rounds
5 Shoulder to Overhead @ 70/50kg
10 Burpees Over the Bar (lateral)
15ft Handstand Walk

TUESDAY

Gymnastics

4 Rounds for quality:
20 Plank Shoulder Taps (10 per arm)
10s Frogstand Hold
5 Deficit Hand Release Press Ups

—– INTO —–

10 Sets of 10s Handstand Hold (against wall) with 20s rest

Metcon

For Time:
21-15-9*
Front Squat @ 50/35kg
* 65 Double Unders after each set

WEDNESDAY

Core

3 Rounds for quality:
10 Hip Extensions
10 V-ups

Metcon

For Time:

A) Run 1 Mile

— REST 5 MINS —

B) Within 15 Minutes Establish a 1RM Deadlift

THURSDAY

Weightlifting

Every 2 Minutes x 6:

8 Back Squat @ 50% of 1RM

Metcon

AMRAP 12
20 Alt DB Snatch @ 22.5/15kg
15 Pull Ups
10 Box Jump Over @ 24/20″

FRIDAY

Gymnastics

4 Rounds for quality:
30s Plank Hold
10 Shifts from Right to Left in a Handstand Hold

Metcon

For Time:
30 Calorie Bike
30 Handstand Push Ups
90 Air Squats
30 Handstand Push Ups
30 Calorie Bike

SATURDAY

Technique

10 Minutes of Rope Climb Technique

Team WoD

25 AMRAP (Team of 3):

10 Cal Row
10 Squat Clean @ 60/40kg
1 Rope Climb @ 15ft each
20 Cal Row
20 Squat Clean @ 60/40kg
1 Rope Climb @ 15ft each
etc…

*Add 10 Calories and 10 Squat Cleans each round and split the work however. Each round the Rope Climbs remain at 1 each*

SUNDAY

EMOM 30

1) 100m Run
2) 12/10 Calorie Row
3) 12/10 Calorie Bike
4) 40 Double Unders
5) Rest

Conditioning

Monday/Tuesday

EMOM 30
1 – 10 Cal Bike + 10 Down Ups
2 – 10 DB Strict Press 15/10kg

Wednesday/Thursday

AMRAP 36
In Pairs
100 Calorie Row
80 Air Squats
60 Double Unders
40 Press Ups
20 Box Jumps@30/24″

Friday

EMOM 30
1 – 10 DB [email protected]/15kg
2 – 12/10 Calorie Ski
3 – 12 DB Hang Power Clean
4 – 12 Down Ups
5 – 14 Alt DB [email protected]/15kg