MONDAY

Weightlifting
Within 20 Minutes:

– Complete 5 sets of 2 Deadlift @ RPE 9

Metcon
5 Rounds each for Max Calories:

Within a 60s window:

– 10 Wall Ball @ 9/7kg

Remaining time…

– Max Calorie Bike

(Rest 2 minutes between rounds)

TUESDAY

Gymnastics
10 Minute EMOM:

– Complete 30-40% of Max Effort Kipping Handstand Pushups (set from last week)

Metcon
4 Rounds For Time (12 minute cap):

– 8 Burpee Over The Bar
– 6 Back Squat (From Floor) @ 60/40kg
– 4 Ring Muscle Up

WEDNESDAY

Core
3 Rounds for quality:

– 30s Floor Tuck Sit Hold

– 30s Hollow Hold

Metcon
5 Minute AMRAP:

– 5 Chest 2 Bar Pull Up
– 10 Clean and Jerk @ 40/30kg

– REST 2 MINS –

Repeat x 2 (3 total 5 minute AMRAPs – athletes continue where they left off and achieve one total score for the 15 minutes total work)

THURSDAY

Metcon

AMRAP 13

– 10 Kettlebell Swings @ 24/16kg
– 10 Pistol Squats or Goblet Lunge @ 24/16kg
– 15/12 Calorie Row

FRIDAY

Gymnastics
10 Minute EMOM:

– Complete 30-40% of Max Effort Strict Handstand Pushups (from last week)

Metcon
12 Minute AMRAP:

– 8 Toes To Rings
– 8 Hang Power Snatch @ 40/30kg

SATURDAY

Team WoD
30 Minute AMRAP (teams of 3):

– 80 Calorie Bike
– 80 Thruster @ 40/30kg
– 80 Sumo Deadlift High Pull @ 40/30kg
– 60 Calorie Bike @ 50/35kg
– 60 Sumo Deadlift High Pull @ 50/35kg
– 40 Calorie Bike
– 40 Thruster @ 60/40kg
– 40 Sumo Deadlift High Pull @ 60/40kg

Remaining time – AMRAP:

– Thruster @ 70/50kg

(work split however)

SUNDAY

Technique
– 10 Minutes of Power Clean Technique

EMOM
30 Minute EMOM:

1) 12/10 Calorie Row
2) 8 Power Clean @ 40/30kg
3) 12/10 Calorie Bike
4) 8 Front Squat @ 40/30kg
5) Rest

CONDITIONING

MONDAY/TUESDAY

For Time:
In teams of 3
Waterfall Style

30-20-10
Calorie Bike

20-10-30
GTOH@40/25kg

10-30-20
Over Bar Burpees

(Don’t worry about ‘volume’ this isn’t as simple as it looks )

WEDNESDAY/THURSDAY

EMOM 30
1 – 15/12 Calorie Ski
2 – 15 Wallballs@9/6kg
3 – 15 Box Jumps@24/20″
4 – 15 Russian Swings@32/24kg
5 – 15 Sit Ups

FRIDAY

AMRAP 30
In Pairs
10 Calorie Row
10 Over Erg Burpee
10 Alt Hang DB [email protected]/15kg
Score = Time

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

WEIGHTLIFTING

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

Power Snatch + Snatch
3 x 1+1 @ 75%
3 x 1+1 @ 80%

Floating Snatch High Pull
4 x 4 @ 90%

Saturday
Power Clean + Clean
Work to a heavy 1+ 1
3 x 3 full clean @ 85% of above

Power Jerk
3 x 3 @ 75%