MONDAY

Weightlifting
Within 20 Minutes:

– Complete 3 Sets of 4 Front Squat @ RPE9

Metcon
6 Rounds each for Max Reps:

Within a 2 minute window:

– 20/14 Calories Bike

Remaining time…

– Max Rep Medicine Ball Cleans @ 9/6kg

(2 Minutes rest between rounds)

TUESDAY

Gymnastics
3 Rounds for quality:

– 1 Wall Walk

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

– 1 ‘Around the World’ on a Box

– 1 Handstand Walk Attempt

Metcon
3 Rounds each for Max Reps:

Within a 2 minute window:

– Row 30/21 Calories

Remaining time…

– Max Rep Ring Muscle Ups

(3 minutes rest between rounds)

WEDNESDAY

Core
3 Rounds for quality:

– 10 V-Ups
– 30s Side Plank (Left)
– 30s Side Plank (Right)

Metcon
For Time (20 Minute cap):

– 9 Squat Snatch @ 60/40kg
– 15 Power Snatch @ 50/35kg
– 21 Overhead Squats @ 40/30kg
– 150 Double Unders
– 21 Overhead Squats @ 40/30kg
– 15 Power Snatch @ 50/35kg
– 9 Squat Snatch @ 60/40kg

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 3 Front Squat @ 65% of 1RM

Metcon
10 Minute AMRAP:

– 10 Double Kettlebell Deadlifts @ 32/24kg
– 50 metre Farmer Carry with Kettlebells

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
6 Rounds For Time (16 Minute cap):

– 10 Back Squat (from floor) @ 70/50kg
– 10 Burpee

SATURDAY

Team WoD
Partner WoD – 30 Minute Clock:

– Run 1 Mile (together)

* then achieve the following split however *

– 120m Overhead Dumbbell Walking Lunge @ 1 x 22.5/15kg
– 60 Calorie Assault Bike

* in whatever time is left – AMRAP (you go, I go rounds)*:

– 6 Dumbbell Snatch (left arm) @ 1 x 22.5/15kg
– 3 Bar Muscle Up
– 6 Dumbbell Snatch (right arm) @ 1 x 22.5/15kg

1 Score: rounds and reps on AMRAP

SUNDAY

Technique
– 10 Minutes of Ring Muscle Up Technique

EMOM
30 Minute EMOM:

1) 3 Ring Muscle Ups
2) 6 Toes 2 Rings
3) 1 Rope Climb (15ft)

CONDITIONING

Monday/Tuesday

5 Rounds
In a 3 minute window complete:
12 DB Push [email protected]/15kg
12 Burpees Over DB

Rest 5 minutes

5 Rounds
In a 3 minute window complete:
25 Wallballs@9/6kg
15 HR Press Ups

Wednesday/Thursday

AMRAP 12
2,4,6,8,10…..
Wallballs@9/6kg
Burpee Box Jump Overs 20/24”

Rest 6 minutes 

AMRAP 12
Row for Calories
EMOM – Starting with and every minute after 8 burpees over erg

Friday

EMOM 40
1- 18/12 Cal Row
2 – 18/12 Cal Bike
3 – 18/12 Cal Ski
4 – 200m run
5 – 1 min Rest

WEIGHTLIFTING

Wednesday
Hang Muscle Snatch from floor + Snatch Balance (pause in the catch)
3 x 3 + 3 @ 50-60%

Hang Snatch (Below Knee) + Snatch(from floor)
3 x 2+1 @ 70%
3 x 1+1 @ 75-80%

Snatch High Pull
3 x 3 @ 100-105%

Saturday
Power Clean + Clean
3 x 1+1 @ 75%
3 x 1+1 @ 80-85%

Power Jerk + Split Jerk
Work up to a heavy 1+1
3 sets @ 85% of weight made