Monday
Metcon
60 Calorie Row
30 Kettlebell Thrusters 24Kg/16Kg
15 Muscle Ups

Aim
Physical – Skill Endurance
Mental – Dealing with Discomfort

Cooldown/Recovery
3 Rounds
4 Rollovers
5 Arm Circles
6 Sealrocks

Bonus Work
4 Rounds (not for time)
50′ Suitcase Carry (each side)
30 second plank
50′ Bear Crawl
30 second hollow

Tuesday
Metcon
21-15-9
Toes to Bar
Hang Squat Snatches 45/30Kg

Aim
Physical – Grip/Core
Mental – Strategy

Cooldown/Recovery

60s Scorpion Kicks
Wrist Mobility Drills

Bonus Work
4 Rounds
A) 10 Bench Press
B) 100′ D-Ball Carry (each shoulder)

Wednesday
Metcon
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Aim
Physical – Local Muscular Endurance
Mental – Positivity

Recovery/Cooldown
60 seconds Shoulder Stretch on Rings
60 seconds Couch Stretch each leg

Bonus Work
2 Minutes Rowing at 18 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

Thursday
Metcon
10 Rounds
25 Double Unders
12 Dumbbell Snatches 22.5/15Kg
*Everytime the dumbbell snatches break, perform 5 Assault Bike Calories

Aim
Physical – Skill/Aerobic Capacity
Mental – Focus

Recovery/Cooldown
60 seconds Calve Stretch
60 seconds Crossovers

Bonus Work
6 Rounds
30 seconds hollow
15 seconds rest

Friday
Metcon
“15.4”
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb/84Kg
Women clean 125 lb/57Kg

Stimulus – TEST

Recovery/Cooldown
2 minutes rowing
60 seconds bully stretch
60 seconds semi circles

Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest

Saturday
Metcon
1000m Assault Bike
100′ Handstand Walk
10 Overhead Squats
500m Row
50 Burpee Box Jump Overs
5 Overhead Squats

Aim
Physical – Aerobic/Core Endurance
Mental – Humility
NO TIME CAP!

Recovery/Cooldown

60 seconds table bridges
60 seconds lat stretch