Monday
Metcon
“Freedom Sauce”
AMRAP 3
21 Overhead Squats 43/29Kg
21 Bar Facing Burpees
Max Cal Row
Rest 3:00
AMRAP 3
18 Overhead Squats 52/36Kg
18 Bar Facing Burpees
Max Cal Row
Rest 3:00
AMRAP 3
15 Overhead Squats 61/43Kg
15 Bar Facing Burpees
Max Cal Row
Rest 3:00
AMRAP 3
12 Overhead Squats 70/47Kg
12 Bar Facing Burpees
Max Cal Row
*Score is Calories each round
Aim
Physical – Core Strength/Sprinting
Mental – Breathing
Recovery/Cooldown
Capsule Stretch
Bonus Work
EMOM 10
Hanging L-Sit
*Record Shortest Time
Tuesday
Structure Day!
1A) Backward Sled Drag
3 x 50′
1B) D-Ball Clean
3 x AMRAP 60 seconds
2A) Sled Pull
3 x 50′
2B) Turkish Get Up
3 x 2 Each Arm
Recovery/Cooldown
Straddle Stretch
Bonus Work
Weighted Planks
5 x 30 seconds on/30 seconds off
Wednesday
Metcon
15-12-9 reps for time of:
Deadlift 143/95Kg
Ring Muscle-ups
Aim
Physical – Strength Endurance
Mental – Patience
Recovery/Cooldown
Banded Hamstring Stretch
Thursday
Warm Up/Movement
AMRAP 12
6 Single Arm Ring Rows
6 Candlestick Rolls
6 Side Plank Twists
Skill
Skin The Cat
Metcon
“Simply Brutal”
Every Minute for 15 minutes
10 second max calories assault bike
Aim
Physical – Anaerobic Power
Mental – Grit
Recovery/Cooldown
Couch Stretch
Bonus Work
4K Row
(Stroke rate below 22s/m)
Friday
Metcon
“Hands Down”
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters
Aim
Physical – “Open” Prep
Mental – Positive Self Talk
Recovery/Cooldown
Twisting Lat Stretch
Calf Stretch
Bonus Work
Double Tabata Hollow/Arch w/PVC Pipe
Saturday
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
Sunday
Your chance to make up a day you missed, get coached in a skill you’d like to build, or take on the monster mash workout!