Monday:

A.

Strength – Turkish Get Up (KB / DB)

Over 4 Sets Build to a Heavy Double (Both Sides)
Rest 90s Between Sides

B.

Metcon

For Time:

30-20-10

KB American Swing @32/24kg
KB Goblet Forward Step Out Alt Lunge
Kettlebell Sumo Deadlift High Pull

*100 X DU / 200 X SU between rounds (including end of 10s)

Time Cap: 14 Mins

**Scale DU / SU to 100 X Jumping Double Hip Taps as needed

——

Tuesday:

Metcon

30 Minute Rolling Clock:

As A Pair.

A) 0:00-05:00:

Partner 1: Max Distance Row / Ski / Bike

Partner 2: AMRAP – 10 X Pull Up* + 20s Plank Hold

–05:00-10:00: Rest —

B) 10:00-20:00:

Establish a 1RM Thruster

–20:00-25:00: Rest —

C) 25:00-30:00: Partners rotate from A

*Scaling: Jumping Slow Negative / Seated Low Bar / Deep Strict Ring Row

Open Gym / At Home Extra:

10 EMOM
1 – 30s Handstand Hold / 3 X Wall Walk
2 – 30s Hollow Body Rock / 30s Plank Hold

——

Wednesday:

A.

Strength – Core Interval

2 Sets:

30/30 Work / 30 Rest & Stretch

Leg Raise
Windscreen Wiper

Otis Sit-Up
V-Up / Tuck Crunch

Plank
Walking Plank

B.

Metcon 

4 Rounds for Reps

3 Minute Window:

35/26 X Cals

Remaining time…

Max Effort DB Box Step Overs @ 1 X 22.5/15kg DB and 20″ Box

3 Minutes Rest

Open Gym / At Home Extra:

5 Sets

20-40sec Pull Up Isometric Hold
60s Rest

*Hold At Top with Chin Over Bar using Prone / Overhand Grip. Scale to Low Bar / Deep Ring Row Hold

——

Thursday:

A.

Build to a 15RM Front Squat

Rest 90s Between Sets

B.

Metcon

16 EMOM

1- 15 X DU / 30 X SU* + 8/6 X HSPU / Seated Z-Press
2- 15 X DU / 30 X SU* + 8 X Deadlift @50/35kg
3- 15 X DU / 30 X SU* + 12 X Wall Ball @9/6kg
4- 30s Plank Hold / Rest

*20s Time Cap on DU/SU

https://youtu.be/82jNjDS19lg

——

Friday:

Barbell – Power Snatch

A.

15 Mins to Build to a Heavy For The Day Double Power Snatch

Rest 60-90s Between Sets

B.

Metcon

Hero WOD ‘Randy’

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

For Time:

75 X Power Snatch* @35/25kg

(DO NOT DROP a bar with 5kg Bumper plates on… 10 X Burpee Penalty!)

Time Cap: 10 Mins

*Scaling: Reduce Load / KB Swing @32/24kg

Ensure the load is appropriate for this WOD, your grip will be tested and your back will be challenged. Remove load before you begin, be realistic and safe. If unsure, or inexperienced with barbell cycling, scale to a KB American Swing as needed.

——

Saturday:

Team WOD

In Pairs For Time:

Buy In:

50 X Over Bar Burpee

Into…

100 X Pull Up
100 X Alt Synchronised Lunges
100 X STOH @60/40kg
100 X Synchronised Air Squats
100 X Power Clean @60/40kg

Then Buy Out:

50 X Over Bar Burpee

Time Cap: 32 Mins

——

Sunday:

Hero Workout ‘Monsoor’

This workout is dedicated to Michael Anthony Monsoor who was a U.S. Navy SEAL killed during the Iraq War and posthumously awarded the Medal of Honor.

On September 29, 2006, an insurgent threw a grenade onto a rooftop where Monsoor and several other SEAL and Iraqi soldiers were positioned. Monsoor quickly smothered the grenade with his body, absorbing the resulting explosion and most likely saving his comrades from serious injury or death. Monsoor died 30 minutes later from serious wounds caused by the grenade explosion.

The workout was designed by CrossFit Pride @crossfitpride (Santee, CA, USA) and first posted as their workout of the day for January 27, 2019.

3 Rounds For Time – Lite
(4 Rounds For Time – Rx)

800m Run*
20 X Sumo Deadlift High-Pull @30/22.5kg
20 X Burpee
100m Farmer’s Carry (2 X 30/22.5kg)
40 X Sit-Up

Rx: Wear a Weight Vest @10/7kg

Time Cap: 35 Mins

*Scale Run Distance to Max 5 Mins

———