Monday
Metcon
“Bicouplet 1”
21-15-9
Power Snatch 40/25Kg
Chest to Bar Pull Ups
Aim
Physical – Grip Endurance
Mental – Tenacity
Recovery/Cooldown
Straddle Stretch
Bonus Work
EMOM 10
Double Kettlebell Front Rack Hold
*Record shortest time
Tuesday
Metcon
21-15-9
DB Front Squats 22.5/15Kg
Toes to Bar
Aim
Physical – Breathing Control
Mental – Staying Calm
Recovery/Cooldown
Couch Stretch
Bonus Work
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
Wednesday
Tests
A) 800m Run
-rest 5 minutes approx-
B) 1000m Row
-rest 5 minutes approx-
C) 30/20 Cal Bike
Aim
Physical – Aerobic Threshold/Recovery
Mental – Effort
Recovery/Cooldown
Pigeon Stretch
Bonus Work
21-15-9
Dumbbell Deadlifts 22.5/15Kg
Ring Dips
Thursday
Metcon
AMRAP 20
5 Muscle Ups
10 Strict Handstand Push Ups
15 Toes to Bar
20 Pistols
Aim
Physical – Muscular Endurance
Mental – Virtuosity
Recovery/Cooldown
Capsule Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Friday
Metcon
3 Rounds
30 Wall Balls
20 Chest to Bar Pull Ups
10 Front Squats 100/65Kg
Aim
Physical – Blood Flushing
Mental – Pacing
Recovery/Cooldown
Diamond Frog Stretch
Bonus Work
EMOM 10
L-Sit Hold
*Record Shortest Hold
Saturday
Metcon
“Naughty Nancy”
4 Rounds
600m Run
25 Overhead Squats 64/43Kg
Aim
Physical – Midline Endurance
Mental – Positivity