Monday
Metcon
2018 Age Group Online Qualifier 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans 111/77Kg
Aim
Physical – TEST (Grip Endurance & Strength)
Mental – TEST
Recovery/Cooldown
Sealrocks
Semi Circles
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 Back Extensions
Tuesday
Metcon
2018 Age Group Online Qualifier 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 bar facing burpees
3 snatches 75/52Kg
Aim
Physical – ANOTHER TEST (Sprint Strength & Skill)
Mental – Timing short rest
Recovery/Cooldown
Capsule Stretch
Bretzel Stretch
Bonus Work
10 Rounds
12 Calorie Bike
8 D-Ball Cleans
4 Bench Press 70/50Kg
Wednesday
Structure
3 Rounds
50′ Stiff Legged Bear Crawl with Sled
50′ Handstand Walk
3 Rounds
21/15 Calorie Bike
1 Sled Rope Pull (Anyway)
Aim
Physical – Joint Health/Grunt Work
Mental – Concentration/Redzone
Recovery/Cooldown
Straddle Stretch
Bonus Work
3 Rounds (not for time)
100′ Farmers Carry
12-20 Stall Bar Leg Raises
Thursday
Metcon
10 Rounds:
12 Bar Facing Burpees
9 Thrusters 61/43Kg
Aim
Physical – Muscular Endurance
Mental – Self Talk
Recovery/Cooldown
Couch Stretch
Friday
Metcon
8 x 400m Run
-rest two minutes between efforts-
Aim
Physical – Running Pacing
Mental – Breathing focus
Recovery/Cooldown
Banded Hamstring Stretch
Calf Stretch
Bonus Work
Yoke Walk
6 x 50′
Saturday
Metcon
4 Rope Climbs
16 Overhead Squats 70/48Kg
3 Rope Climbs
12 Overhead Squats
2 Rope Climbs
8 Overhead Squats
Aim
Physical – Upper Body Strength/Stability
Mental – Pacing/Focus