Monday

Metcon
“Kitchen Sink”
AMRAP 5 minutes of:
20 Wall Ball Shots, 20/14
10 Deadlifts 84/61Kg

AMRAP 5 minutes of:
20/15 Calories, Rowing
10 Push Jerks, 70/47Kg

AMRAP 5 minutes of:
20 Burpees, lateral over bar
10 Power Snatch, 52/36Kg

*Rest 5 minutes between workouts.

Aim
Physical – ALL of CrossFit (Lactate Threshold/Recovery)
Mental – Effort

Recovery/Cooldown
Bully stretch on rank
Sealrocks

Bonus Work
6 x 50′ Zercher Yoke Walk

Tuesday

Metcon
3 Minutes Max Legless Rope Climbs
2 Minutes Max Muscle Ups
1 Minute Max Strict Handstand Push Ups
3 Minutes Max Rope Climbs
2 Minutes Max Bar Muscle Ups
1 Minute Max Kipping Handstand Push Ups

Aim
Physical – Muscular Endurance
Mental – Strategy/Pacing

Cooldown/Recovery
Shoulder Extension Stretch
Bent Over Lat Stretch

Bonus Work
4 Minutes Max Assault Bike Calories
-rest 1 minute-
3 Minutes Max Assault Bike Calories
-rest 1 minute-
2 Minutes Max Assault Bike Calories
-rest 1 minute-
1 Minute Max Assault Bike Calories
-rest 1 minute-

Wednesday

Weightlifting
Clean & Jerk
1RM

Metcon
30 Squat Cleans 61/43Kg
30 Dumbbell Push Jerks Right Arm 22.5/15Kg
30 Dumbbell Push Jerks Left Arm 22.5/15Kg

Aim
Physical – Open Prep
Mental – Self Talk

Cooldown/Recovery
Elevated Cat Stretch
Pigeon Stretch

Bonus Work
3 Pegboard Ascents

Thursday

Connectivity
4 Rounds (not for time)
4 Wall Walks
100′ Farmers Carry

Metcon
21-15-9
Sumo Deadlift High Pull 43/29Kg
Thruster 43/29Kg

Aim
Physical – “New” Movement
Mental – Concentration

Cooldown/Recovery
Semi Circles
Scorpions

Friday

Metcon
80 Double Unders
65 Kettlebell Swings
50 Overhead Lunges 43/29Kg
35 Toes to Bar

Aim
Physical – Core Endurance
Mental – Dealing with Grind

Cooldown/Recovery
Couch Stretch

Bonus Work
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 30 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 32 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

Saturday
“Any Minute”
Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (75/55)
Station 3 – Max Calorie Bike
Station 4 – Rest