Monday:

A.

Strength – Push Press

5 X 3 @RPE 7
(Set Every 90s)

B.

Metcon

‘20.1’

10 Rounds For Time:

8 X GTOH @42.5/30kg
10 X Bar Over Burpee

Time Cap: 15 Mins

———

Tuesday:

Barbell – Clean Cycling

Power Clean
10-8-6-4-2

Hang Clean
10-8-6-4-2

Clean
10-8-6-4-2

To be performed ‘Touch & Go’. Build the load as you descend the Reps. Reset the Bar between each Set. The aim is CONSISTENCY throughout.

———

Wednesday:

A.

Strength & Skill – Toes To Bar

5 Rounds For Quality:

10-20 X Toes 2 Bar / Toes to Hip / T2KB
10 X Alternating Single Leg V-Ups

B.

Metcon

5 Rounds For Time:

15 X Chest 2 Bar Pull Up*

15 X STOH @60/40kg

(1 Minute 30 Seconds Rest Between Rounds)

Time Cap: 18 Mins

*Scaling: Pull Up / Banded / Seated / Row

——

Thursday:

A.

Strength – Deadlift

5 E2MOM
10 reps @40-50%

*Build the load over the 5 Sets

B.

Metcon

Every 4 Mins for 4 Sets:

12 X Med Ball / D-Ball Sit Up
12 X Single Arm Front Rack DB Lunges @ 1 x 22.5/15kg (Right Arm)
12 X Single Arm Front Rack DB Lunges @ 1 x 22.5/15kg (Left Arm)
12 X Burpee Over DB

Repeat for 4 total rounds, and rest the remainder of the 4 minute window.

——

Friday:

A.

Strength – Back Squat

5 E2MOM

1 X 4 @50%
1 X 4 @60%
1 X 4 @65%
1 X 4 @70%
1 X 4 @75%

*Superset with 30s L-Sit Hold / Rig Hollow Hold between Sets.

(If needed have Odds perform BS then Hold in E2MOM, and Evens perform Hold then BS each Set)

B.

Skill – Rope Climbing Technique

Rx+: Legless / L-Sit
Rx: Basket
Scaled 1: Plank
Scaled 2: Seated

C.

Metcon

9 AMRAP

10 X Med Ball / D-Ball Clean @9/6kg
1 X Rope Climb

——

Saturday:

TEAM WOD

In Pairs – Spilt the Reps Between you

26 AMRAP

16 X Toes To Bar
16 X Hang Power Snatch* @42.5/30kg
32/26 X Cals

200m Run (Together) Between Rounds

*Scale: KB Swing

——

Sunday:

Hero WOD ‘The Seven’

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds For Time

7 X HSPU
7 X Thruster @60/40kg
7 X Knees to Elbows
7 X Deadlift @110/75kg
7 X Burpee
7 X KB Swing @32/24kg
7 X Pull-up

Time Cap: 32 Mins

——