Monday
Metcon
WZAOC 4
16 minute AMRAP
Devil Press 22.5/15Kg
Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10, etc
2/2, 4/4, 6/6, 8/8, 10/10, etc
Stimulus
Test
Recovery/Cooldown
Couch Stretch
Bonus Work
EMOM 10
Hanging L-Sits
*record shortest time
Tuesday
Metcon
2 Rounds
1 Min Cal Bike
1 Min Handstand Push ups
1 Min Cleans 80/50Kg
1 Min Rest
1 Min Cal Row
1 Min Bar Facing Burpees
1 Min Chest to Bar
1 Minute Rest
Stimulus
Physical – Blood Flushing, Grip Strength Under Fatigue
Mental – Staying Present
Recovery
Pigeon Stretch
Bonus Work
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest
Wednesday
Metcon
AMRAP 16
8 Strict Toes to Bar
12 Strict Ring Dips
16 Kettlebell Snatches 32/24Kg
Aim
Physical – Muscular Endurance
Mental – Virtuosity
Recovery/Cooldown
Underneath Stretch
Shoulder Extension Stretch
Bonus Work
4 Minutes Rowing at 20 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 22 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 24 strokes/minute
Thursday
Metcon
Heavy Fran
21-15-9
Thrusters 61/43Kg
Chest to Bar Pull Ups
Aim
Physical – Strength Endurance
Mental – Pacing/Strategy
Recovery/Cooldown
Elevated Cat Stretch
Bonus Work
Accumulate 5 Minutes in a D-Ball Hold
*Record total time
Friday
Metcon
5 Rounds
50 Double Unders
10 Deadlifts 125/85Kg
Aim
Physical – Breathing & Bracing
Mental – Positivity
Recovery/Cooldown
Banded Hamstring Stretch
Bonus Work
2 Minutes Right Side Plank
1 Minute Rest
2 Minutes Left Side Plank
Saturday
1A) Sled Pulls
3 x 25′
1B) Wall Walk into HS Walk
3 x Max Distance
2A) Sled Bear Crawl (Stiff Legged)
3 x 50′
2B) Farmer’s Carries
3 x 100′
AIm
Physical – Health
Mental – Enjoyment
Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch
Bonus Work
21-15-9-15-21
Calorie Row
Calorie Assault Bike