MONDAY

Weightlifting

Within 20 Minutes:

Complete 5 Sets of 2 Back Squat@RPE9

Metcon

4 Rounds for Time (10 Minute cap):

– 10 Single Arm KB Deadlift (Right Arm)
– 10 Static Reverse Lunges (unloaded)
– 10 Single Arm KB Deadlift (Left Arm)
– 10 Static Reverse Lunges (unloaded)
– 100m Single KB Front Rack Carry

KBs Loaded @ 32/24kg

TUESDAY

Gymnastics

4 Rounds for quality:

– 30 Plank Shoulder Taps (15 per arm)
– 10 Resistance Band Y-fly
– 5 Deficit Hand Release Press Ups

—– INTO —–

10 sets of 15s Handstand Hold (against wall) with 20s rest

Metcon

For Time (8 Minute cap):

21-15-9

– Hang Power Clean @ 40/30kg
– Box Jump Over @ 24/20″

WEDNESDAY

Core

3 Rounds for quality:

– 2 to 4 Back Extension
– 10 Hollow to Superman Rocks

Metcon

For Time (25 Minute cap):

– 50 Calorie Bike/Row/Ski
– 1 Mile Run
– 50 Burpees to Target Approx. 6″ from reach

THURSDAY

Weightlifting

Every 2 Minutes x 6:

– 6 Back Squat@55% of 1RM

Metcon

Every 2 Minutes x 6:

– 5 Kips
– 5 Toes 2 Bar
– 5 Pull Ups
– 5m Handstand Walk

FRIDAY

Gymnastics

4 Rounds for quality:

– 40s Plank Hold
– 14 Shifts from Right to Left in a Handstand Hold
– 5 Resistance Band Internal Rotation to Right and 5 to Left
– 5 Resistance Band External Rotation to Right and 5 to Left

Metcon

For Time (15 Minute cap):

– 2km Row
– 200 Double Unders

SATURDAY

Team WoD

20 Rounds for time (team of 2) (30 Minute cap):

– 16 Air Squats
– 8 Single Arm Alternate Devil Press @ 22.5/15kg
– 4 x 5m Shuttle Run Buddy Carry

(You Go, I Go Rounds)

SUNDAY

EMOM

30 Minute EMOM:

1) 150m Run
2) 14/12 Calorie Row
3) 14/12 Calorie Bike
4) 8 Burpee
5) Rest

Conditioning

Monday/Tuesday

EMOM 30
1 – 10 Cal Row + 10 Over Erg Burpee
2 – 15 DB Front [email protected]/15kg
3 – 10 Cal Ski + 10 V-Ups
4 – 15 DB [email protected]/15kg
5 – Rest

Wednesday/Thursday

AMRAP 34
In Pairs

Player 1 – Runs 400m
Player 2 – ME Air Squats
Change

Player 1 – Runs 400m
Player 2 – ME Down Ups
Change

Player 1 – Runs 400m
Player 2 – ME DB Hang C&J@15/10kg
Change

Back to Start

Friday

EMOM 30
1 – 15 Wallballs@9/6kg
2 – 15/12 Cal Bike
3 – 15 Sit Ups
4 – 15 DB Hang Power Clean@15/10kg
5 – 50 Double Unders