Monday
Metcon
21-15-9
Strict Chest to Bar Pull Ups
Deadlifts 140/90Kg
Aim
Physical – Grip Strength Endurance
Mental – Self Talk
Recovery/Cooldown
Sealrocks
Rollovers
Bonus Work
EMOM 10
L-Sit
*Record shortest hold
Tuesday
Metcon
“Jacqueline”
800m Run
50 Thrusters 20/15Kg
30 Toes to Bar
Aim
Physical – Redline Pacing
Mental – Effort
Recovery/Cooldown
Calf Stretch
Twisting Lat Stretch
Bonus Work
“Dilly Dilly”
AMRAP 12:
2 Power Snatches 61/43Kg
4 Overhead Squats 61/43Kg
16/12 Calorie Row
Wednesday
Strength
Strict press
1-1-1-1-1
Metcon
AMRAP 9
3 Wall Walks
9 Single Arm Ring Rows left arm
9 Single Arm Ring Rows right arm
Aim
Physical – Strength/Structure
Mental – Humility
Recovery/Cooldown
Shoulder Extension Stretch
Bonus Work
21-18-15-12-9-6-3
Calorie Row
V-Up
Thursday
Metcon
15.1
AMRAP 20
8 Overhead Lunges 43/29Kg
8 Bar Facing Burpees
8 Overhead Lunges 43/29Kg
8 Chest to Bar Pull Ups
Aim
Physical – Overhead Stability
Mental – Coach Yourself Throughout
Recovery/Cooldown
Capsule Stretch
Bonus Work
5 x 3-15 GHD SIt Ups
5 x 3-15 GHD Back Extensions
Friday
Metcon
3 Rounds
800m Run
50 Wall Balls
Aim
Physical – Cardio
Mental – Growth
Recovery/Cooldown
Wall Ball Thoracic Stretch
Couch Stretch
Saturday
Metcon
“Everest”
21-15-9
Back Squat 143/102Kg
Strict Handstand Push Ups
Aim
Physical – Strength/Endurance
Mental – Gratitude
Recovery/Cooldown
Diamond Frog
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest