Monday
Metcon
30 Cal Row
40 Wall Balls
50 Single Arm Dumbbell Hang Clean & Jerks 22.5/15Kg (swap every 5 reps)
40 Wall Balls
30 Cal Row
Aim
Physical – Lactate Threshold
Mental – Pacing Strategy
Cooldown/Recovery
Thoracic Wall Ball Stretch
Bonus Work
A) 4 x 50′ Sled Pulls
B) 4 x 50′ Overhead Yoke Walks
Tuesday
Strength
Back Squat
3-3-3-3-3-3-3
Aim
Physical – Strength
Mental – Grit
Cooldown/Recovery
Couch Stretch
Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest
Wednesday
Metcon
In a 2 Minute Window:
2 Rounds of:
30 Double Unders
10 Deadlifts 60/40
Then: Max Strict Handstand Push Ups in the remaining time
-rest 2 minutes-
In a 2 Minute Window:
2 Rounds of:
30 Double Unders
8 Deadlifts 80/50
Then: Max Strict Handstand Push Ups in the remaining time
-rest 2 minutes-
In a 2 Minute Window:
2 Rounds of:
30 Double Unders
6 Deadlifts 100/60
Then: Max Strict Handstand Push Ups in the remaining time
-rest 2 minutes-
30 Double Unders
4 Deadlifts 120/70
Then: Max Strict Handstand Push Ups in the remaining time
-rest 2 minutes-
In a 2 Minute Window:
2 Rounds of:
30 Double Unders
2 Deadlifts 140/80
Then: Max Strict Handstand Push Ups in the remaining time
Aim
Physical – Race Pace/Blood Flushing
Mental – Resilience/Positivity
Cooldown/Recovery
Sealrocks
Shoulder Extension Stretch
Bonus Work
Accumulate 5 minutes in an L-Sit
Thursday
Gymnastics
Alternating every minute for 14 minutes
Strict Toes to Bar
Ring Dips
Alternating every minute for 14 minutes
Strict Weighted Chin Ups
Max Distance Handstand Walk
*Score as you lowest reps each round
Aim
Physical – Gymnastics Practice/Endurance
Mental – Quality of Movement
Recovery/Cooldown
Cuban Presses
Bonus Work
4 Minutes Rowing at 14 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 16 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 18 strokes/minute
Friday
Metcon/Strength
In a 20 minute Window
3K Assault Bike
1RM Jerk
Aim
Physical – Test
Mental – Test
Recovery/Cooldown
Capsule Stretch!
Saturday
Metcon
21-15-9
Strict C2B Pull Ups
Single Arm Overhead Squats 22.5/15Kg
Aim
Physical – Muscular Endurance/Core Stability
Mental – Concentration