MONDAY

Weightlifting
Within 20 Minutes:

– Complete 3 Sets of 4 Back Squat @ RPE9

Metcon
For Time (12 Minute cap):

30-20-10

– Dumbbell Hang Snatch (Alternate) @22.5/15kg

15-10-5

– Bar Muscle Up

TUESDAY

Gymnastics
3 Rounds of the following:

– 5 Resistance Band Rear Fly (horizontal rear fly)
– 30 Plank Shoulder Taps (15 per side)
– 5 Barbell Press @ approx. 40% of Bodyweight

—– INTO —–

10 Sets of 25s Handstand Hold (against wall) with 20s rest

Metcon
5 Rounds for time (14 Minute cap):

– 200m Run
– 10 Box Jump Overs @ 30/24″

WEDNESDAY

Core
3 Rounds for quality:

– 10 Superman Pulses
– 10 V-Ups
– 20s Side Plank Hold (left)
– 20s Side Plank Hold (right)

Metcon
5 Minute AMRAP:

– 15/12 Calorie Row
– 10 Dumbbell Push Press @ 2 x 22.5/15kg
– 30 Double Unders

— Rest 5 Minutes —

Then Repeat.

THURSDAY 

Weightlifting
Every 2 Minutes x 6:

– 3 Back Squat @ 65% of 1RM

Metcon
For Time (20 Minute cap):

– 30 Burpees to Target approx. 6″ from reach
– 300m Farmers Carry with 2 x 24/16kg KB
– 20 Burpees to Target
– 200m Farmers Carry
– 10 Burpees to Target
– 100m Farmers Carry

FRIDAY

Gymnastics
4 Rounds for quality:

– 20 Shifts from Right to Left in a Handstand Hold
– 5 Dumbbell Strict Press per arm
– 10 Resistance Band Upright Row

Metcon
For Time (15 Minute cap):

– 35 Calorie Assault Bike Buy In

— INTO —

2 Rounds of the following:

– 50 Medicine Ball Cleans @ 9/7kg
– 25 Toes 2 Bar

— INTO —

– 35 Calorie Assault Bike Cash Out

SATURDAY

Team WoD
Partner WoD (30 Minute Clock):

00:00-10:00:
– 10 Minutes to Establish a Team Total 1RM Hang Power Clean and Push Jerk

— Rest 5 Minutes —

15:00-30:00:
“Double DT”
10 Rounds for Time (15 Minute cap):

– 12 Deadlift
– 9 Hang Power Cleans
– 6 Push Jerks

Barbells @ 70/50kg

SUNDAY

EMOM
30 Minute EMOM:

1) 100m Run
2) 12/10 Calorie Row
3) 12/10 Calorie Bike

Then Repeat.

CONDITIONING 

Monday/Tuesday

AMRAP 8
30 – 20 -10
Bike Calories
Wallballs
Double Unders

Rest 6 Minutes

AMRAP 8
30 – 20 -10
Row Calorie
Burpees Over Erg
Double Unders

Rest 6 Minutes

AMRAP 8
30 – 20 -10
DB STOH@15/10kg
HR Press Ups
Double Unders

Wednesday/Thursday

For Time:
800m Run
50 DB [email protected]/15kg
50 Burpees
50 FR DB [email protected]/15kg
800m Run
Score = Time

4 Rounds
8 Strict T2B
10 V-Ups
12 Sit Ups

Friday

AMRAP 30
In Pairs
10 Over Erg Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time

Coaches Notes:
P1 completes all movements (30 reps) then tags P2 who does the same.

WEIGHTLIFTING

Week 1

Wednesday

Hang Muscle Snatch + Snatch Balance (pause in the catch) 3 x 3 + 3 @ 50%

Hang Snatch (Above Knee) (pause in the catch) 3 x 5 @ 60%

Snatch High Pull 3 x 5 @ 80-90%

Saturday

Clean (3 sec pause at the knee) 5 x 3 @ 65%

Split Jerk (pause in the dip, pause in the catch) 3 x 3 @ 60%