Monday
Metcon
Heavy 17.5
10 Rounds for time
9 Thrusters 61/43Kg
35 Double Unders
Aim
Physical – Strength Endurance
Mental – Self Tallk
Cool Down
Calf Stretch
Hanging Lat Stretch
Bonus Work
4 x 50′ Sled Pull
4 x 50′ Overhead Yoke Walk
Tuesday
Metcon
In a 3 Minute Window
40 Wall Balls
20 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
-Rest One Minute-
In a 3 Minute Window
30 Wall Balls
15 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
In a 3 Minute Window
20 Wall Balls
10 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
In a 3 Minute Window
10 Wall Balls
5 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
Aim
Stimulus – Race Pace/Redline
Mental – Resilience
Recovery/Cooldown
Shoulder Extension Stretch
Couch Stretch
Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m
Wednesday
Metcon
AMRAP 10
30 Toes to Bar
20 Lateral Burpees over Dumbbell
10 Dumbbell Squat Snatches 22.5/15Kg
Aim
Physical – Core Stability/Endurance
Mental – Challenging Movement
Recovery/Cooldown
Diamond Frog
Butterfly Stretch
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Thursday
Metcon/Strength
In a 20 Minute Window
2K Row
1RM Back Squat in the Remaining Time
Stimulus – TEST
*Please note that class may run over an hour, if you need to finish in the hour we will accomodate you.
Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest
Friday
Strength/Gymnastics
4 Rounds
Sled Day
Bear Crawls with Sled
Rope Climbs (2)
4 Rounds
Sled Pulls
Ring Push Ups (8-12)
Stimulus – Strength
Saturday
18.1