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Monday

Push press 5 x 3

Metcon:
AMRAP 7
KB snatches
EMOM: 5 burpee box overs

Rest 1:00

AMRAP 7
30s wall sit
7 wall ball
7 push ups

Tuesday

EMOM 12:
1: x wide pull ups
2: x HSPU
3: x chin ups
4: x seconds HS hold

  • Pick suitable reps/time.

Metcon:
“Grippler”
5 rounds for time
6 hang power clean 60/40
12 KBS 24/16
12 pull ups
6 burpee over bar

Wednesday

Squat stamina:
EMOM 11
1: 10 back squats
2: rest
3: 10 back squats
4: rest
5: 10 back squats
6: rest
7: 5 front squats
8: rest
9: 5 front squats
10: rest
11: 5 front squats

Metcon:
EMOM 15
1: 10-14 frontrack lunges
2: 10-15 T2B
3: rest

You pick the reps and weights.

Olympic: C&J

Thursday

3 rounds of:
“Swinging Cindy”
5 pull ups
10 push ups
15 KBS 24/16

400m run

3 rounds of:
“Shooting Cindy”
5 pull ups
10 push ups
15 wall balls

400m run

3 rounds of:
“Jumping Cindy”
5 pull ups
10 push ups
15 box jumps

Friday

Deadlift deloading 4 x 8

Metcon:
As far as possible in 18mins
40 burpees
30 thrusters 20/15
30 burpees
30 thrusters 30/25
20 burpees
30 thrusters 40/30
10 burpees
+ ME thrusters 40/30 for remaining time

Saturday

Team WOD 11:00, open doors 12-14.

 

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