Monday
Metcon
“Don’t Make Me Run, I’m Full of Chocolate!”
In a 20 Minute Window
Run 1 Mile
1RM Front Squat
Aim
Physical – Aerobic Capacity, THEN Strength
Mental – Being Present
Recovery/Cooldown
Thoracic Stretch with Wall Ball
Couch Stretch
Bonus Work
For 10 Rounds:
30 seconds on/30 seconds off
Hollow Hang on Pull Up Bar
Tuesday
Strength/Metcon
“Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2
*Pick two movements you feel need development and work on them for 15-20 seconds each round
Aim
Physical – Personal Improvement
Mental – Enthusiasm
Core
8 Rounds
20 seconds hollow/10 seconds rest
Recovery/Cooldown
Piegon Stretch
Bonus Work
6 x 50′ Zercher Yoke Walks
Wednesday
Metcon
4 Rounds each for time of:
50 Air Squats
40 Abmat Sit-ups
30 Kettlebell Swings, 53/35
20 Push-ups, hand-release
*Rest 3 minutes between each round
Aim
Physical – Muscular Endurance
Mental – Murph Prep
Recovery/Cooldown
Sealrocks
Shoulder Extension Stretch
Bonus Work
30 D-Ball Cleans
Thursday
Structure
1A) 4 x 25′ Seated Sled Drags
1B) 4 x 50′ Handstand Walks
2A) 4 x 50′ Sled March
2B) 12-15 Inverted Rows
Aim
Physical – Structure Strength
Mental – Virtuosity
Recovery/Cooldown
Foam Roll ouchie areas
Bonus Work
6 Rounds
30 Seconds Right Side Plank
15 Seconds Rest
30 Seconds Left Side Plank
15 Seconds Rest
Friday
Metcon
“Regionals Nate”
10 Rounds
4 Strict Muscle Ups
7 Strict Handstand Push Ups
12 Kettlebell Snatches 32/24Kg
Aim
Physical – TEST
Mental – Pacing
Recovery/Coodlown
Bully Stretch
Bent over Lat stretch
Bonus Work
12 Minutes max Distance Assault Bike
Saturday
Metcon
“Heavy DT”
5 Rounds
12 Deadlifts 93/66Kg
9 Hang Power Cleans 93/66Kg
6 Push Jerks 93/66Kg
Aim
Physical – Strength
Mental – Self Talk
Recovery/Cooldown
Semi Circles
Straight Leg Crossovers
Bonus Work
12 Minutes Max Distance Rowing