Monday
Metcon
AMRAP 12
6 Dumbbell Box Step Overs 22.5/15Kg
3 Bar Muscle Ups
Aim
Physical – Grip Endurance
Mental – Fortitude
Recovery/Cooldown
Capsule Stretch
Semi Circles
Rollovers
Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest
Tuesday
“Nightmare”
EMOM 20
Pick your two biggest GOATS and complete both each minute on the minute for 20 minutes
E.G. Each Minute on the Minute for 20 minutes
5 Cal Assault Bike/5 Deadlifts
OR
5 Bar Facing Burpees/5 Pull Ups
OR
5 Toes to bar/15 Double Unders
Core
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest
Bonus Work
Pick another “Nightmare” and go again!
Wednesday
Metcon
21-15-9
Toes to Bar
Bar Facing Burpees
Power Snatches 35/20Kg
Aim
Physical – “Open” Prep
Mental – Pacing & Strategy
Recovery/Cooldown
Shoulder Extension Stretch
Piegon Stretch
Bonus Work
6 x 50′ Yoke Walk
Thursday
Metcon
“Nicole”
AMRAP 20
400m Run
Max Pull Ups
Aim
Physical – Aerobic Efficiency
Mental – Grit
Recovery/Cooldown
Twsiting Lat Stretch
Calf Stretch
Hamstring Stretch
Bonus Work
50-40-30-20-10
Calories Assault Bike, resting 1:1
Friday
Strength
Front Squat
7-7-7-7
Metcon
20-10 reps for time of:
Front Squat, 135/95
Push Jerk, 135/95
Aim
Physical – Strength Endurance
Mental – Discomfort/Self Talk
Recovery/Cooldown
Couch Stretch
Bonus Work
5 Rounds for time
50′ Handstand Walk
100′ D-Ball Walk
Saturday
Metcon
AMRAP 16
8 Deadlifts 140Kg
8 Right Arm Overhead Lunges 22.5/15Kg (Regionals Style)
8 Left Arm Overhead Lunges 22.5/15Kg (Regionals Style)
Aim
Physical – Strength
Mental – Focus
Recovery/Cooldown
Straddle Stretch