Monday
Warm Up
AMRAP 10
1 Turkish Sit Up to Hip Bridge
2 Wall Walks
3 Candlestick Rolls
4 Hollow Arches/Hips to Bar
Structure
1A) Sled March
3 x 50′
1B) Alternating Kettlebell Carries
3 x 50′ each arm
2A) Sled Stiff Leg Bear Crawl
3 x 50′
2B) Strict Pull Ups/Rope Climb/Peg Board Ascents
3 x 8-12 or 2 or 1
*Pick the appropriate skill to work on for you
Aim
Physical – Joint Health/Core Strength
Mental – Humility
Recovery/Cooldown
Shoulder Extension Stretch
Bonus Work
Assault Bike Intervals
8 x 10s on/20 off
-rest 4 minutes
8 x 10s on/20 off
Tuesday
Weightlifting
Build to a 1RM Squat Clean
Metcon
AMRAP 8
Squat Cleans at 80% of your 1RM
Aim
Physical – Strength/”Battery” Recovery
Mental – Belief
Recovery
Couch Stretch
Bonus Work
21-15-9
Strict Pull Ups
100′ Handstand Walk between rounds
Wednesday
Metcon
3 Rounds
400m Run
18 Toes to bar
15 Handstand Push Ups
12 Kettlebell Swings 32/24Kg
Aim
Physical – Endurance
Mental – Grit
Recovery/Cooldown
Capsule Stretch
Bonus Work
Accumulate 5 Minutes in a D-Ball Hold
*Record total time
Thursday
Metcon
2012 Regionals Event 4
For time:
50 Back squats 60/40Kg
40 Pull-ups
30 Shoulder-to-overhead 60/40Kg
50 Front squats 40/30Kg
40 Pull-ups
30 Shoulder-to-overhead 40/30Kg
50 Overhead squats 30/20Kg
40 Pull-ups
30 Shoulder-to-overhead 30/20Kg
Aim
Physical – Endurance/Blood Flushing
Mental – Positivity
Recovery/Cooldown
Pigeon Stretch
Friday
Metcon
“Lace Up”
AMRAP 13:
60 Dumbbell Snatches 22.5/15Kg
50 Wallballs
40/30 Calorie Row
30 Burpee Box Jump Overs 24/20″
Aim
Physical – Lactate Threshold
Mental – Enthusiasm
Recovery/Cooldown
Underneath Stretch
Diamond Frog Stretch
Bonus Work
Double Tabata Hollow/Arch w/PVC Pipe
Saturday
Metcon
11.1/14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 Power Snatches 35/25Kg
Aim
Physical – Skill
Mental – Patience
Recovery/Cooldown
Calf Stretch
Twisting Lat Stretch