MONDAY

Weightlifting

Within 20 Minutes:

– Complete 4 Sets of 3 Back Squat @ RPE9

Metcon

7 Rounds for Time (14 Minute cap):

– 7 Wall Balls @ 9/7kg
– 7 Chest 2 Bar Pull Ups
– 7 Burpees

TUESDAY

Gymnastics

4 Rounds for quality:

– 5 Resistance Band Lateral Raise to Right and 5 to Left

– 5 Resistance Band Front Raise

– 5 Deficit Hand Release Press Ups

—– INTO —–

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

Metcon

For Time (10 Minute cap):

– 20 Dumbbell Snatch (Right Arm)
– 20 DB Push Press (Left Arm)
– 50 DB Box Step Ups @ 20″
– 20 DB Push Press (Right Arm)
– 20 DB Snatch (Left Arm)

DB @ 22.5/15kg

WEDNESDAY

Core

– Tabata Hollow Rocks

Metcon

5 Rounds for Time (20 Minute cap):

– 600m Run
– 10 Deadlift @ 80/60kg

THURSDAY

Weightlifting

Every 2 Minutes x 6:

4 Back Squat @ 60% of 1RM

Metcon

10 Minute AMRAP:

– 10 Toes 2 Rings
– 40 Double Unders
– 5 Ring Muscle Ups
– 40 Single Unders

FRIDAY

Gymnastics

5 Rounds for quality:

– 10 Barbell Press
– 16 Shifts from Right to Left in a Handstand Hold
– 15s Frogstand Hold

Metcon
For Time (14 Minute cap):- 1km Bike Erg/0.6km Assault Bike
– 1km Row
– 1km Bike Erg/0.6km Assault Bike
– 1km Row

SATURDAY

Team WoD
Partner WoD (28 Minute Clock):

A) 8 Minute AMRAP:

– 4 Power Snatch @ 40/30kg
– 8 Press Ups
– 12 Box Jump Over @ 20″

— Rest 2 Minutes —

B) 8 Minute AMRAP:

– 2 Power Snatch @ 55/40kg
– 4 Handstand Push Ups
– 6 Box Jump Over @ 24″

— Rest 2 Minutes —

C) 8 Minute AMRAP:

– 1 Power Snatch @70/50kg
– 2 Deficit Handstand Push Ups
– 4 Box Jump Over @ 30″

SUNDAY

CONDITIONING

Monday/Tuesday

BUY IN: 800m Run
50 Double Unders
21 DB [email protected]/15kg
21 Down Ups
50 Double Unders
15 DB [email protected]/15kg
15 Down Ups
50 Double Unders
9 DB [email protected]/15kg
9 Down Ups
50 Double Unders
BUY OUT: 800m Run

Wednesday/Thursday

AMRAP 34
In Pairs
50-40-30-20-10
Med Ball Clean@9/6kg
Over Box Jumps@24/20″
Alt DB Hang [email protected]/15kg
Wallballs@9/6kg
Synchronised Sit Ups

Friday

EMOM 36
1 – 20/14 Calorie Ski
2 – 15 [email protected]/15kg
3 – Rest

4 – 20/14 Calorie Row
5 – 14 Alt Single Arm Devils [email protected]/15kg
6 – Rest

7 – 20/14 Calorie Bike
8 – 12 DB Front [email protected]/15kg
9 – Rest