Monday
Metcon
AMRAP 14
9 Bar Facing Burpees
12 Power Snatch 43/29Kg
15 Wall Balls
Aim
Physical – Open Prep (Repeating Monday!)
Mental – Trusting Strategy
Cooldown/Recovery
Sealrocks
Scorpion Kicks
Crossovers
Bonus Work
4 x 50′ Sled Pull
4 x 50′ Overhead Yoke Walk
Tuesday
Metcon
4 Rounds
7 Muscle Ups
14 Kettlebell Snatches 32/24Kg (each side)
48 Double Unders
Aim
Physical – Core Stability
Mental – Humility
Cooldown/Recovery
Calf Stretch
Lat Stretch
Bonus Work
5 Rounds
30 seconds weighted plank
30 seconds rest
Wednesday
Metcon
AMRAP 15
15 Dumbbell Burpee Box Step Overs 22.5/15Kg
15 Handstand Push Ups
Aim
Physical – Muscular Endurance
Mental – Grind
Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch
Bonus Work
12 Minute Ladder
3 Cal Assault Bike
3 D-Ball Cleans
6 Cal Assault Bike
6 D-Ball Cleans
Thursday
Metcon
8 rounds for time of:
8 Toes to Bar
2 Snatches, ascending weight
50%-60%-70%-80%-90%-95%-102%-105%
Aim
Physical – Speed under fatique
Mental – Concentration/Patience
Cooldown/Recovery
Semi Circles
Crossovers
Scorpions
Bonus Work
A) 4 x 50′ Suitcase Carry
B) 4 x 8-12 Kettlebell Bench
C) 4 x 8-12 Lat Pull Downs
Friday
Metcon
“Celebration”
22 Cal Assault Bike
22 Burpees
22 Dumbbell Thrusters 22.5/15Kg
22 Pull Ups
-rest 5 minutes then-
22 Pull Ups
22 Dumbbell Thrusters 22.5/15Kg
22 Burpees
22 Cal Assault Bike
Stimulus – Lactate Threshold/Recovery
Cooldown/Recovery
60 seconds high/low couch stretch each leg
Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest
Saturday
Metcon
CROSSFIT LINCHPIN TEST 10
5 Rounds for time of:
15 Wallballs 20/14
15 Power Cleans 43/29Kg
Aim
Physical – Open Prep/Lactate Threshold
Mental – Effort
Cooldown/Recovery
Thoracic Stretch w/ Wallball
Couch Stretch
Bonus Work
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time cap: 25 minutes