Monday 25th
NB. the prescribed weight for today’s Metcon is lighter than what we would usually use for this style of workout. This is intentional to accommodate the weightlifting volume of the entire week and to also encourage you to move fast to complete the work within a short time cap.
Performance
WOD 1
Power Clean & Push Jerk
3 + 2 @60%
3 + 2 @65%
3 x (3 + 1) @70%
Deadlift
4 x 6 @70%
25 Minutes Total Time
WOD 2
Part A.
21 – 18 – 15 – 12 – 9 – 6
DB Thrusters @17.5/12.5
Pull Ups
Part B.
Rowing meters
12 Minute Time Cap
Note: This workout is scored on time to complete part A and the number of meters completed on the rower in the remaining time.
Fitness
WOD 1
Power Clean & Push Jerk
3 + 2
3 + 2
3 x (3 + 1)
Deadlift
4 x 6
25 Minutes Total Time
WOD 2
Part A.
21 – 18 – 15 – 12 – 9 – 6
DB Thrusters @12.5/7.5
Jumping Pull Ups
Part B.
Rowing meters
12 Minute Time Cap
Note: This workout is scored on time to complete part A and the number of meters completed on the rower in the remaining time.
Tuesday 26th
Performance
WOD 1
Front Squat
1 x 5 @70%
1 x 4 @80%
1 x 3 @85%
1 x 3 @90%
Back Squat
1 x 8 @60%
1 x 6 @70%
1 x 4 @75%
1 x 4 @80%
22 Minute Time Cap
WOD 2
In Pairs complete
30 DU (Each)
30 Sandbag Overs (Bar)
30 BBJO
30 Sandbag Overs (Bar)
30 DU (Each)
12 Minute Time Cap
Extra Work
EMOM12
1. 30 Flutter Kicks
2. 25-30 Gymnastic Crunches
3. 20 Heel Overs
4. 40s Plank
Fitness
WOD 1
Front Squat
1 x 5
1 x 4
1 x 3
1 x 3
Back Squat
1 x 8
1 x 6
1 x 4
1 x 4
22 Minute Time Cap
WOD 2
In Pairs complete
60 SU (Each)
30 Sandbag Overs (Bar)
30 BBJO
30 Sandbag Overs (Bar)
60 SU (Each)
12 Minute Time Cap
Extra Work
EMOM12
1. 30 Flutter Kicks
2. 25-30 Gymnastic Crunches
3. 20 Heel Overs
4. 40s Plank
Wednesday 27th
Performance
WOD 1
Strict Press
Build to a 6RM
4 x 6 @90% of 6RM
Push Press
1 x 10 @60%
1 x 8 @70%
2 x 6 @75%
20 Minutes Total Time
WOD 2
EMOM12
1. 14/11 Cal Row
2. 1 Round of Strict Cindy
EMOM10
1. 10 Burpees
2. 10 Ring Dips
Note: Cindy = 5 Strict Pull Ups, 10 Push Ups, 15 Squats
Fitness
WOD 1
Strict Press
Build to a 6RM
4 x 6 @90% of 6RM
Push Press
1 x 10
1 x 8
2 x 6
20 Minutes Total Time
WOD 2
EMOM12
1. 14/11 Cal Row
2. 1 Round of Strict Cindy
EMOM10
1. 10 Burpees
2. 10 Ring Dips
Note: Cindy = 5 Strict Pull Ups, 10 Push Ups, 15 Squats
Thursday 28th
Performance
WOD 1
3 Rounds
AMRAP5
18 DU
6 BJO
6 TTB
2 Minute Rest between rounds
WOD 2
E4MOM20
8 Dble DB Squat Cleans
8 Single DB Step Ups
12 SA OH Lunges
Note: DB weight @22.5/15
Fitness
WOD 1
3 Rounds
AMRAP5
18 DU
6 BJO
6 TTB
2 Minute Rest between rounds
WOD 2
E4MOM20
8 Dble DB Squat Cleans
8 Single DB Step Ups
12 SA OH Lunges
Note: DB weight @15/10
Friday 29th
Performance
WOD 1
3 Position Power Snatch
1 x 1 @60%
1 x 1 @65%
1 x 1 @70%
2 x 1 @75%
2 x 1 @80%
16 Minute Time Cap
WOD 2
For Time
Cals 30 – 20 – 10
Wall Balls 30 – 20 – 10
BFB 30 – 20 – 10
Deadlift 15 – 10 – 5 @70%
22 Minute Time Cap
Note: Wall ball @9/6
Fitness
WOD 1
3 Position Power Snatch
1 x 1 @60%
1 x 1 @65%
1 x 1 @70%
2 x 1 @75%
2 x 1 @80%
16 Minute Time Cap
WOD 2
For Time
Cals 30 – 20 – 10
Wall Balls 30 – 20 – 10
BFB 30 – 20 – 10
Deadlift 15 – 10 – 5 @70%
22 Minute Time Cap
Note: Wall ball @7/5