Monday
Metcon
“Bicouplet 2”
12-9-6 reps:
Power Snatch 61/40Kg
Bar Muscle Ups
Aim
Physical – Strength/Skill
Mental – Patience
Recovery/Cooldown
Underneath Stretch
Bonus Work
300′ Handstand Walk
Tuesday
Metcon
Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Aim
Physical – Blood Flushing
Mental – Enthusiasm
Recovery/Cooldown
Wall Ball Thoracic Stretch
Quad Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Wednesday
Metcon
“Oh My Quad”
Every 3 minutes for 10 rounds
12/8 calories assault bike
Aim
Physical – Lactate Threshold
Mental – Positivity
Recovery/Cooldown
Go for a walk
Thursday
Strength
Overhead Squat
3-3-3-3-3-3-3
Aim
Physical – Core Strength/Thoracic Mobility
Mental – Focus/Belief
Recovery/Cooldown
Banded Lat Stretch
Bonus Work
EMOM 10
D-Ball Holds
*Record Shortest Time
Friday
Metcon
4 Rounds
600m Run
20 Man Makers
Core
Double Tabata Hollow/Arch w/PVC Pipe
Aim
Physical – Core Endurance
Mental – Grit
Recovery/Cooldown
Single Side Hamstring Stretch
Saturday
Metcon
2 Rounds
22 Handstand Push Ups
22Dumbbell Snatches 22.5/15Kg
22 Toes to Bar
22 Overhead Lunges 22.5/15Kg
*Swap arms each round
Aim
Physical – Gymnastics Endurance/Pacing
Mental – Growth Focused
Recovery/Cooldown
Shoulder Extension Stretch
dia
Bonus Work
“Massey”
3 Rounds
30 Pistols
20 Calorie Row
10 Muscle Ups