Monday
Metcon
7 Rounds for time of:
7 Burpee Box Jump Overs, 24″/20″
7 Thrusters 43/29Kg
7 Pull-ups
Aim
Physical – “Open” Prep (Only 14 weeks away)
Mental – Positive Self Talk
Recovery/Cooldown
Elevated Cat Stretch
Box Pigeon Stretch
Bonus Work
EMOM 10
L-Sits
*Record Shortest Time
Tuesday
Metcon
AMRAP 14
14 Handstand Push Ups
28 Dumbbell Front Rack Lunges 22.5/15Kg
42 Double Unders
Aim
Physical – Muscular Endurance
Mental – Focus
Recovery/Cooldown
Capsule 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
Wednesday
Metcon
“Amanda .45”
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches 61/43Kg
Aim
Physical – Skill Endurance
Mental – Humility/Patience
Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Thursday
Warm Up
AMRAP 12
1 Turkish Sit Up to Hip Bridge
2 Wall Walks
3 Candlestick Rolls
4 Hollow Arches/Hips to Bar
Skill
Handstand Practice
Metcon
100 Burpees
50 Pull Ups
Aim
Physical – Aerobic Capacity
Mental – Pacing
Recovery/Cooldown
Straddle Stretch
Friday
Metcon
Every 4 minutes x 6 rounds
9 Calories Row
6 Handstand Push Ups
3 Deadlifts 143/93Kg
Stimulus – (B)Racing
Bonus Work
4 Rounds
100′ D-Ball Walk
8-12 Straight Leg Raises on Stall Bars
Saturday
Metcon
12 Minute Ladder
3 Wall Balls
3 Clean & Jerks 50/35Kg
6 Wall Balls
6 Clean & Jerks 50/35Kg
9 Wall Balls
9 Clean & Jerks 50/35Kg
12/12, 15/15,
Aim
Physical – Lactate Tolerance
Mental – Discomfort Tolerance
Recovery/Cooldown
Couch Stretch