MONDAY:
GOAT Skill EMOM x 7 Metcon Each Round for Reps x 5 1 minute Sled Push (60/40kg) metres 1 minute Ring Push ups 1 minute Deadlift @ 80/50kg *No transition in between- REST 3 mins between rounds TUESDAY: Squat Clean Thruster (5 x 2) Push Jerk (3 Reps EMOM x 7 minutes) Metcon (Time) 21-15-9 MB Clean to Wall Ball Pull-ups *Must be cleaned from from the floor to a full squat and then caught from the wall before starting next rep.. WEDNESDAY: Metcon (Time) 75 T2B *7 BOX Jumps every break off the bar (scale reps if required) Metcon (4 Rounds for time) Row 500m Run 400m*Rest as required between efforts THURSDAY: Snatch Balance (5 x 2) EMOM x 7 minutes AHAP 3 DB Man Makers (Snatch version) Metcon (AMRAP - Reps) TABATA MASH-UP 8 x 20/10 for total reps SDHP @ 35/25kg Plyo Alternating Lunge FRIDAY: Skill Handstand Walk 100/75/50m Handstand Walk *Every break RUN 100m (scaled- HS hold) Metcon (AMRAP - Reps) AMRAP in 9 minutes Muscle Ups *Every 3 minutes- 75 Double Unders (0:00, 3:00, 6:00) Scale (Band or 5 CTB/Pullups + 5 Ring Dips) Metcon (AMRAP - Reps) TABATA Mash-Up 8 x 20/10 Plank hold Abmat Sit-ups SATURDAY: Partner Chipper 1 Person Works at a time Buy in 1000m Row 100 Box jumps 80 Front Rack Lunges (60/40kg) 60 Burpee Lateral over bar 40 Push Press 200 Double Unders 40 Push Jerk 60 Burpee Box overs 80 Front Squats 100 Wall balls
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June 2018
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