Monday
Strength
Front Squat
5-5-5-5-5
Aim
Physical – Strength
Mental – Determination/Focus
Cooldown/Recovery
Couch Stretch
Bonus Work
AMRAP 15
15 Cal Row
15 Strict Toes to Bar
Tuesday
Metcon
AMRAP 12
24 Wall Balls
12 Handstand Push Ups
Aim
Physical – Shoulder Endurance
Mental – StrategyResilience
Cooldown/Recovery
Wall Ball Thoracic Stretch
Diamond Frog
Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest
Wednesday
Metcon
AMRAP 12
15 Thrusters 43/29Kg
15 Chest to Bar Pull Ups
Aim
Physical – Lactate Threshold
Mental – Trying to second guess Castro 😉
Recovery/Cooldown
Semi Circles
Shoulder Extension Stretch
Pigeon Stretch
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Thursday
Strength
1A) Sled Pulls
4 x 25′
1B) Handstand Walks
4 x 50′
2A) Sled Drags
4 x 25′
2B) Inverted Rows
4 x 12-15
Aim
Physical – Structural Strength
Mental – Movement Quality
Cooldown/Recovery
Foam Roll Lats & Quads
Bonus Work
4 Rounds
Overhead Yoke Walk 50′
D-Ball Carry 50′
Friday
Metcon
800m Run
50 Kettlebell Snatches
50 Burpee Box Jump Overs
800m Run
Aim
Physical – Aerobic Capacity/Core Endurance
Mental – Self Talk
Recovery/Cooldown
Seal Stretch
Banded Hamstring Stretch
Bonus Work
8 Rounds
30 seconds hollow
15 seconds rest
Saturday
18.4