MONDAY

Weightlifting
Within 20 Minutes:

– Complete 4 sets of 3 Front Squat @ RPE9

Metcon
11 Minute AMRAP:

– 15 Deadlift @ 60/40kg
– 15 Hand Release Press Ups

TUESDAY

Gymnastics
3 Rounds for quality:

– 2 Wall Walks

– 1 ‘Around the World’ on a Box

– 1 Handstand Walk Attempt
(spotting instruction from 1:00 onwards)

Metcon
5 Rounds each for Max Reps:

Within a 2 minute window:

– Run 200m

Remaining time…

– Max Rep Pull Ups

(3 minutes rest between rounds)

WEDNESDAY

Core
3 Rounds for quality:

– 10 Hollow Rocks
– 10 Hanging Knee Raises

Metcon
12 Minute AMRAP:

– 3 Strict Handstand Pushups
– 6 Box Jump Overs @ 30/24″
– 9 Kipping Handstand Pushups
– 12 Kettlebell Swings @ 24/16kg

THURSDAY

Weightlifting

Every 2 Minutes x 6:

– 4 Front Squat @ 60% of 1RM

Metcon
For Time (12 Minute cap):

21-15-9

– Hang Power Clean @ 55/40kg
– Toes 2 Bar

FRIDAY

Gymnastics
For Quality:

5 Sets of:

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

— Rest 2 Minutes —

5 Sets of:

– Max Distance Handstand Walk

Metcon
5 Rounds each for Max Reps:

Within a 2 minute window:

– 25/20 Bike Calories

Remaining time…

– Max Rep Double Unders

(160s rest between rounds)

SATURDAY

Team WoD
30 Minute Clock – Team of 4 WoD; working in two sub-teams of 2:

‘Randy Karen’

Team A:
– Row 2km

Team B:

‘Randy’

– 75 Power Snatch @ 35/25kg

– Immediately into –

‘Karen’

– 150 Wall Balls @ 9/6kg

(work split however)

Teams rotate when both finished with their respective workloads and complete what the other team has just done

** In Remaining Time: **

– Establish a Team Total 1RM Power Snatch

SUNDAY

EMOM
30 Minute EMOM:

1) 4 Ring Muscle Ups
2) 6 Handstand Pushups
3) 8 Pull Ups
4) 10 Pistol Squats
5) Rest

CONDITIONING

Monday/Tuesday

For Overall Time:

250m Row
15 KB [email protected]/24kg
25 Burpees
15 KB [email protected]/24kg
250m Row

Rest 6 minutes

Repeat!

This should be absolute balls to the wall. No pacing!

Wednesday/Thursday

AMRAP 6
20 Calorie Bike Erg
30 Air Squats
20 Calorie Bike Erg
30 [email protected]/6kg

Rest 4 minutes

AMRAP 6
20 Calorie Ski Erg
30 Sit Ups
20 Calorie Ski Erg
30 HR Press Ups

Rest 4 minutes

AMRAP 6
200m Run
30 Alt FR [email protected]/10kg
200m Run
30 DB [email protected]/10kg

Friday

For Time:
In Pairs
21-18-15-12-9-12-15-18-21
DB [email protected]/15kg

After each set of Thrusters:
12 Over Box [email protected]/20″

WEIGHTLIFTING

Wednesday

Clean + Front Squat
5 x 2+1 @ 80%

Clean High Pulls
5 x 5 @ 90%

Front squat + Split Jerk
5 x 2+1 @ 75-80%

Saturday

Hang Snatch (Above Knee)
5 x 3 @ 70%

Snatch High Pull
4 x 4 @ 90%