MONDAY

TUESDAY

Gymnastics
5 Rounds for quality:

– 3 Wall Walks
– 10 Plate Walks (5 per side) in Handstand Against Wall

Metcon
8 Minute AMRAP:

– 3 Ring Muscle Ups
– 3 Power Clean @ 80/60kg

WEDNESDAY

Core
3 Rounds for quality:

– 1 Minute Plank Hold
– 1 Minute Hollow Hold

Metcon
Within a 10 Minute window:

– Establish a 1RM STOH

Rest 2 Minutes

6 Minute AMRAP:

– 5 STOH (@ 70% of above)
– 25 Air Squats

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 6 Front Squat @ 55% of 1RM

Metcon
3 Rounds for time (20 Minute cap):

– 800m Run
– 50 Double Unders
– 10 Chest 2 Bar Pull Ups

FRIDAY

Gymnastics
For Quality:

5 Sets of:

– 15s Handstand Hold against a wall (20s Rest)

— Rest 2 Minutes —

5 Sets of:

– Max Time in a Freestanding Handstand Hold (with band support)

Metcon 
3 Rounds each for Max Reps:

Within 2 Minutes:

– 30/25 Calorie Row

Remaining time…

– Max rep Burpee Box Jump Over @ 24/20″ (hands allowed)

(4 minutes rest between rounds)

SATURDAY

Team WoD
Team of 3 WoD – 30 Minute AMRAP:

‘Dumb-ass’

Team member 1 – completing a round of:

– 5 Dumbbell Thrusters @ 22.5/15kg x 2
– 20m Farmers Carry with Dumbbells
– 5 Dumbbell Thrusters*

Team member 2 – completing Assault Bike Calories

Team member 3 – resting

*Dumbbells cannot touch the floor at any time – if they do, 400m run together

2 Scores: Rounds and Repetitions / Calories

SUNDAY

EMOM
30 Minute EMOM:

1) 3 Bar Muscle Ups
2) 5 Chest 2 Bar Pull Ups
3) 7 Pull Ups
4) 9 Toes 2 Bar
5) Rest

CONDITIONING

Monday/Tuesday

AMRAP 30
50-40-30-20-10
Wallballs@9/6kg
HR Press Ups
Renagade [email protected]/15kg
Sit Ups

Wednesday/Thursday

AMRAP 30

In Pairs

5 Rounds

Player 1
12 Single Arm Devils Press Right [email protected]/15kg
12 Box Jump Over@24/20″

Player 2
12 Single Arm Devils Press Right [email protected]/15kg
12 Box Jump Over@24/20″

Player 1
12 Single Arm Devils Press Left [email protected]/15kg
12 Box Jump Over@24/20″

Player 2
12 Single Arm Devils Press Left [email protected]/15kg
12 Box Jump Over@24/20″

In the remaining time ME Row for calorie

Friday

EMOM 30
1 – 15/12 Calorie Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee

WEIGHTLIFTING

Wednesday

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

Hang Snatch (Below Knee) 3 x 2 @ 75% 3 x 2 @ 77.5%

Snatch High Pull 5 x 5 @ 95%

Saturday

Clean (3 sec pause at the knee) 3 x 3 @ 70% 3 x 2 @ 75%

Split Jerk (pause in the dip) 5 x 2 @ 70-75%