Monday
Metcon
27-21-15-9
Cleans 60/40Kg
Bar Facing Burpees
Aim
Physical – “Sustained” Redzone Pace
Mental – Grit
Cooldown
Bretzel Stretch
Bonus Work
Every 30 seconds x 20 (10 Minutes)
L-Sit
*Record Shortest Time
Tuesday
Metcon
AMRAP 8
Strict Chest to Bar Pull Ups
*every time you break 40 double unders
-rest 8 minutes
AMRAP 8
Strict Handstand Push Ups
*every time you break 10 Kettlebell Snatches
Aim
Physical – Muscular Endurance
Mental – Humility
Cooldown
Capsule Stretch
Bonus Work
Yoke Walk
4 x 50′
Wedneday
Metcon
4 Rounds
1 Minute Calorie Row
1 Minute Man Makers
1 Minute Toes to Bar
1 Minute Rest
Aim
Physical – Cardio/Core
Mental – Effort AND Precision
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
Metcon
21-15-9
Overhead Squats 61/43Kg
Box Jumps 32/24″
Aim
Physical – Midline Stability
Mental – Focus
Cooldown
Pigeon Stretch
Bonus Work
3 Pegboard Ascents
Friday
Structure
3 Rounds
50′ Stiff Legged Bear Crawl with Sled
50′ Handstand Walk
3 Rounds
21/15 Calorie Bike
1 Sled Rope Pull (Anyway)
Aim
Physical – Joint Health/Grunt Work
Mental – Concentration/Redzone
Recovery/Cooldown
Straddle Stretch
Bonus Work
3 Rounds (not for time)
100′ Farmers Carry
12-20 Stall Bar Leg Raises
Saturday
Metcon
9-7-5 reps:
Bar Muscle Ups
Push Jerks 84/61Kg
Aim
Physical – Skill/Strength
Mental – Virtuosity
Recovery/Cooldown
Underneath Stretch