Monday
Metcon
18.1 ish
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22.5/15Kg
14/12 Wall Balls
Recovery/Cooldown
Capsule Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Tuesday
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 22.5/15Kg
Bar-facing burpees
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Recovery/Cooldown
Couch Stretch
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Wednesday
Workout 18.2
2 rounds for time of:
100 double-unders
20 overhead squats 52/36Kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 22.5/15Kg
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Recovery/Cooldown
Calf Stretch
Shoulder Extension Stretch
Bonus Work
EMOM 10
D-Ball Hold
*Record Shortest Time
Thursday
Workout 18.4
For time:
21 deadlifts, 102/70Kg
21 handstand push-ups
15 deadlifts, 102/70Kg
15 handstand push-ups
9 deadlifts, 102/70Kg
9 handstand push-ups
21 deadlifts, 143/93Kg
50-ft. handstand walk
15 deadlifts, 143/93Kg
50-ft. handstand walk
9 deadlifts, 143/93Kg
50-ft. handstand walk
Time cap: 9 min.
Recovery/Cooldown
Rollovers
Crossover Stretch
Bretzel Stretch
Sealrocks
Bonus Work
EMOM 10
L-Sit Hold
*Record Shortest Time
Friday
Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/29Kg
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Bonus Work
Weighted Plank
30 seconds on/30 seconds off x 5
Saturday
Metcon
Two Stroke Pull (Team Version)
Each member of the team completes
5 rounds:
300-m run
20 / 15-cal Assault Bike
44-ft. sled pull
*When Team Member A completes run, Team Member B can start run.
Team Member B can start Bike once Team Member A starts sled pull
Recovery/Cooldown
Underneath Stretch
Pigeon Stretch