MONDAY: Fitness: For Time: 40 Push-ups 20 Strict Pull Ups then 10 Rounds of Macho Man Macho Man: 3 Power Cleans 3 Front Squats 3 Jerks Barbell: 82.5/60kg Performance: “Bane” For Time: 40 Handstand Push-ups 20 Ring Muscle-ups then 10 Rounds of Macho Man Macho Man: 3 Power Cleans 3 Front Squats 3 Jerks Barbell 82.5/60kg Sweat: In Pairs - You Go, I Go. 25 Min AMRAP 20 Box Jump Over 24/20" 20/16 Calorie Bike 20 Weighted Sit Up 9/6kg Weightlifting: 1. Snatch Complex: 1 Power Snatch OTMx15 *5 Second Pull from Floor to Knee, into Power Snatch. 3 Second Pause in Catch Position. 2. Stamina Squatting Week 4 Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts 3. 3 Rounds 8 Weighted Ring Dips 8 Weighted True Ring Rows
TUESDAY: Fitness 21-18-15-12-9:Assault Bike Calories After Each Set: 16 Alt DB Snatch 22.5/15kg 400 Meter Run Performance: 21-18-15-12-9: Assault Bike Calories After Each Set: 16 Alt DB Snatch 40/25kg 400 Meter Run
WEDNESDAY: Fitness: 1. Deadlift 3x3 at 76% 3x3 at 81% 3x3 at 86% 2. On the 0:00… 15-12-9: Goblet Squat 20/16kg Lateral Barbell Burpees On the 4:00… 12-9-6: Goblet Squat 24/20kg Lateral Barbell Burpees Double Bounce On the 8:00… 9-6-3: Goblet Squat 32/24kg Burpee Box Jumps 30/24" Performance: 1. Deadlift 3x3 at 76% 3x3 at 81% 3x3 at 86% 2. On the 0:00… 15-12-9: Front Squats (40/30kg) Lateral Barbell Burpees On the 4:00… 12-9-6:Front Squats (60/40kg) Lateral Barbell Burpees Double Bounce On the 8:00… 9-6-3: Front Squats (80/60kg) Burpee Box Jumps 30/24" Sweat: 4 Rounds, each for time 40/32 Calorie Bike 40/32 Calorie Row 400m Run 400m Ski Each round starts at the 0:00, 10:00, 20:00, 30:00 Weightlifting: 1. EMOMx16 Odd: 1 Snatch Even: 3 Cleans Work at 85% of 1RM Snatch 2. Work to a Heavy: Push Jerk + 2 Split Jerk 3. 3 Rounds for load. Alt EMOM 10 Dumbbell Floor Press 5 Weighted Chest to Bar Pull-ups 10 Chest Supported Pendlay Row
THURSDAY: Fitness:
EMOMx30 Min 1:1 Legless Rope Climb Min 2: 50m Sandbag Carry Min 3: 5 Dragon Flags Min 4: 10 Strict Pull Ups Min 5: 10 Alt. Pistols Min 6: 20m Alternate Carry (each side)
The goal here isn't as fast as possible. It's to do it as technically correct as possible and if that's mastered then go Unbroken. Make things more challenging by going slower, not faster.
Performance:
See Fitness. Gymnastics: Ring Muscle Ups (Check out our Gymnastics schedule here: )
FRIDAY: Fitness: 1. GW: Goat/Goal Work. A coached period where you can work on something of your own choice. 2. 0 Min 500m Row 4 Min 1000m Bike 8 Min 250m Row 10 Min 500m Bike 12 Min 250m Row 14 Min 500m Bike 16 Min 500m Row 20 Min 1000m Bike Score is total time: Performance: See Fitness
SATURDAY: Fitness: In teams of 3: 2 Rounds: 200m Run (Each) 100 Dead Ball Slams 20/15kg 200m Run (Each) 100 Box Jump overs (24/20") 200m Run (Each) 100 Dumbbell Thrusters 22.5/15kg
Performance: Teams of 3: 2 Rounds: 200 Meter Run (Each) 100 Power Snatches (35/25kg) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 DB Thrusters 22.5/15kg Weightlifting: 1. Clean and Jerk Complex 5 Sets (Building to a Moderate): 2 Hang Power Cleans + 1 Push Press 2 Hang Power Cleans + 1 Push Jerk 2 Hang Power Cleans + 1 Split Jerk *Don't drop bar for the complex 2. Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 79% of 1RM Front Squat For Both Lifts 3. Clean Pull OTMx101 @ 105% Competition Club: 1. On the 2:00 x 5: 40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb Aiming to Complete as Quickly as Possible. 2. Alternating On the Minute x 16 (4 Rounds) Minute 1: 20m Front Rack Kettlebell Walking Lunge (24/16kg) Minute 2: 2x10m Unbroken Handstand Walk Minute 3: 15 Bar Facing Burpees Minute 4: Rest Post results to Beyond the Whiteboard.
SUNDAY: Rest Day Open Gym 10am - 12pm: Please remember to sign in.