Monday:

A.

Strength – Turkish Get Up

3 Sets:

3 X TGU (each side) @RPE 7

B.

Metcon – For Time:

40-30-20-10
Cals
DB Snatch @22.5/15kg
V-Up / Tuck Crunch

Time Cap: 18 Mins

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Tuesday:

A.

Strength – Pull Up + Toes To Bar

8 EMOM
1- 3-5 Strict Pull Up
2- 8 X Strict Toes To Bar

Scaling: Seated Pull Up / Banded / T2KB

B.

Metcon – For Time:

2km Row / Ski / 5km Bike
100 X Wall Ball @9/6kg
20 X Ring Muscle Up*

Time Cap: 23 Min

*Scaling: Bar MU / 20 X C2B Pull Up / Pull Up + 20 X Dip / Push Up

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Wednesday:

A.

Strength – Overhead Squat*

10 E2MOM
4 X OH Squat @RPE 7-8

*Scaling: Back Squat + OH Mobility Work

B.

Metcon – 3 Rounds For Time:

20/15 X Cals
10 X Squat Clean @70/50kg
5 X STOH

Time Cap: 12 Mins

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Thursday:

A.

Strength – Deadlift

10 E2MOM

5 X Deadlift @RPE 7-8*

*Technically Perfect

B.

‘Helen’

3 Rounds For Time:

400m Run
21 X KB Swing 24/16kg
12 X Pull Up

Time Cap: 15 Mins

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Friday:

Barbell – Clean & Jerk

A.

Build to a Heavy Technical Clean & Jerk

*Rest 90s Between Heavy Sets

B.

12 EMOM

1 – 1 X Clean & Jerk @80-90% of A
2- 16 X Reverse Crunch

——

Saturday:

3 Rounds for Time:

200m Row / Ski / 0.5km Bike
20 X T2Bar*
200m Row / Ski / 0.5km Bike
20 X DB Thruster @2 X 22.5/15kg
200m Row / Ski / 0.5km Bike
20 X Box Jump Over @30/24”
200m Row / Ski / 0.5km Bike
20 X HSPU**

Scaling: *Toe To Hip / T2KB / **Pike PU / Z-Press

Time Cap: 25 Mins

Gymnastics:

Week 3/3 – Rig & Rings

Week 3 of 3 of building Strength and Skill on the Rig & Rings, covering three main elements of all variations of Pull Up, Toes To Bar and static and Dynamic Ring use. Includes Gymnastic Conditioning, Shoulder Mobility work, plus Homework!

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Sunday:

Hero WOD ‘Wood’

Australian Government Department of Defence

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

5 Rounds For Time:
400m Run
10 X Burpee Box Jumps @24/20”
10 X Sumo Deadlift High-Pull @42.5/30kg
10 X Thruster
Rest 1 Min

Time Cap: 30 Mins

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