MONDAY:
Complex: 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk (7 sets ) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups TUESDAY: Technique Rope climb variations A1: Rope Climb (1-3 ascends) A2: Turkish Get Up (2 each) Metcon 4 rounds each for time on a 4 minute timer: 15 deadlifts @ 80/50kg 150m sandbag run 25 abmat situps WEDNESDAY: Metcon Capacity/Endurance: Every 3 minutes complete 1) 60m sled push @ 80/50kg 2) row 30/25 cals 3) 150m farmers walk @ 32/20kg 4) 100 double unders Work through 4 rotations, hitting each interval at pace and rest remainder THURSDAY: Complex: 1 power snatch + 1 hang power snatch + 2 ohs (7 sets) Metcon (Time) 22/16/10 Alternating KB squat clean Alternating KB snatch KB goblet lunges (steps) Rx = 24/16kg FRIDAY: A1: Handstand Push-ups (5 x 5) A2: Box Jumps (3,3,3,3,3) Metcon (AMRAP - Reps) T Tabata mash up - 8 rounds of 20/10 for total reps Burpee (hands touch pullup bar) KTE Metcon 'Bring Sally Up' Push press Pick - challenging load i.e rx = 40/25 but aim is to finish with no drops. SATURDAY: Rope climb variations Metcon (Time) IN TEAMS of 3 60 Thrusters (42.5/30kg) 12 Rope Climbs 45 Thrusters 9 Rope Climbs 30 Thrusters 6 Rope Climbs Swap Partners every 5 reps - Thrusters every 1 Rope Climb Metcon (Time) IN TEAMS of 3 EACH PARTNER COMPLETES 1. 500m ROW 2. 125 DU's (300 SU's) 3. REST Partners rotate until all have completed the row and DU's Once all have been completed TEAMS complete as a TOTAL: 50 Deadlifts (120/80kg) 50 T2B
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