Monday:

A.

Strength – Deadlift

5 X 6 @RPE 7-8

*Set Every 90s

Build load over gradually over the warm up sets. If this is your first time back to training in ages take it steady and focus on moving well as your priority, remember your form dictates the load, and not the other way around!

B.

Metcon

For Time:

10-1
Thruster @42.5/30kg
V-Up / Tuck Crunch

*10/7 X Cals after each Set

Time Cap: 16 Mins

Move at a pace that you are able to sustain and adjust the load in order to move perfectly, do not fall into the trap of rushing the movement for the sake of it. Listen to the coach, and scale, don’t try and be a hero! Use the V-Ups and transitions to manage your breathing, and don’t forget to breathe at the top of each Thruster.

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Tuesday:

A.

Strength – Pull Up / Dip

10 EMOM:
1- 5 X Strict Pull Up / 10 X Strict Ring Row
2- 5 X Strict Ring Dip / 10 X Box Dip / HR Push Up

B.

Metcon

4 Rounds For Time:
500/400m Row/Ski (1.25/1km Bike)
10 X Chest To Bar Pull Up*
20 X Burpee

*Scaling: 10 X Pull Up (Negative/Seated/Banded) / 20 X Ring Row

Time Cap: 18 Mins

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Wednesday:

A.

Barbell – Clean

Build to a Heavy (Technical) For The Day Clean

*If you’re coming back to the barbell for the first time in ages, take this nice and easy and focus exclusively on technique (not load!). Incorporate plenty of front rack and squat mobility between your lifts… listen to the coach for guidance!

B.

Metcon

12 EMOM
1- 3 X Clean @70% of A
2- 30 X DU / 60 X SU

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Thursday:

A.

Strength – Back Squat

5 X 5 @RPE 7
Rest 90s Between Lifts

B.

12 AMRAP

10 X Box Jump Over @24/20”
20 X Wall Ball @9/6kg
30 X KB Swing @24/16kg

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Friday:

Conditioning

40 EMOM

1- 14/10 X Cals
2- 16 X Slam Ball
3- 12 X Toes To Bar
4- 8 X Devils Press @2 X 22.5/15kg
5- Rest

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Saturday:

Team WOD

25 AMRAP In Pairs:

Partner 1: 400m Run*
Partner 2: AMRAP 5 X HSPU + 10 X Hang Power Snatch @40/30kg

*Pick up from where your partner left off

Gymnastics:

Week 1/3 – Rig & Rings

Week 1 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 ‘Matthew Locke’

This Hero WOD is dedicated to Sergeant Matthew Locke, who paid the ultimate price for his country on October 25, 2007.
Locke is a recipient of the Medal for Gallantry, awarded for bravery, the third highest award in the Australian honours system. During Operation Spin Ghar, with his patrol entrusted with setting up an observation post in Tarin Kowt, Oruzgan province, the patrol was compromised by militia after a 10-hour foot infiltration up the side of a mountain.
Sergeant Locke, without regard for his own personal safety, led a two-man team to neutralize the Anti-Coalition Militia in order to protect the patrol from being overrun, and in effect repeatedly exposed himself to intense rifle and machine gun fire.

33 AMRAP

50m Farmer’s Carry @2 X 24/16kg
25 X KB Squats @2 X 24/16kg
10 X Burpee Pull-Up / Row

*Use DB in lieu of KB as needed

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