Monday
Strength
Push Press
Heavy Set of 10
Metcon
“Clothesline”
AMRAP 12:
2 Push Presses 50/35KG
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses 50/35Kg
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.
Aim
Physical – Shoulder Endurance
Mental – Push Yourself
Recovery/Cooldown
Capsule Stretch
Bonus work
For time:
15/10 Calories, Assault Bike
15 Deadlifts 102/70Kg
15 Burpees
15/10 Calories, Assault Bike
*Rest 5 minutes & repeat.
*Rest 5 minutes & repeat again.
Tuesday
Metcon
“15.3′
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Aim
Physical – Open Prep
Mental – Pacing
Recovery/Cooldown
Couch Stretch
Bonus Work
Accumulate 5 Minutes in a D-Ball Hold
*Record total time
Wednesday
Metcon
CROSSFIT LINCHPIN TEST 7
4 Rounds for time of:
4 Power Cleans
4 Front Squats
4 Shoulder to Overhead
Men – 93Kg
Women – 66Kg
Aim
Physical – Strength
Mental – Believe
Recovery/Cooldown
Shoulder Extension Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Thursday
Cardio
500m Row
Metcon
5 Rounds for time of:
15 Kettlebell Swings 24/16Kg
15 Burpees
Aim
Physical – Test/Recovery
Mental – Breath Control
Recovery/Cooldown
Pigeon Stretch
Friday
Metcon
21-15-9
Single Side Overhead Squats 22.5/15Kg
50′ Handstand Slalom Between Sets
Aim
Physical – Mobility/Shoulder Health
Mental – Humility
Recovery/Cooldown
Straddle Stretch
Bonus Work
4 x 50′ Yoke Walk
Saturday
Warm Up
DODGEBALL
Metcon
“Bike Drop”
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters 30/25Kg
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters 40/30Kg
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters 50/35Kg
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters 60/40Kg
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters 70/45Kg