Monday
Strength
Power Clean & Push Jerk
1-1-1-1-1-1
Metcon
“Grace”
30 Power Clean & Push Jerks
Aim
Physical – Power Output
Mental – Push
Cooldown/Recovery
30 Seconds Bent Over Lat Stretch
2 Minutes Sumo Squat
Bonus Work
A) – 4 x 8-12 Kettlbell Bench Press
B) – 4 x 8-12 Lat Pull Downs
Tuesday
Metcon
AMRAP 20
15 Bar Facing Burpees
5 Front Squats 100/70Kg
1 Rope Climbs
Aim
Physical – Strength While Anaerobic (out of breath)
Mental – Grit
Cooldown/Recovery
45 seconds low/high couch stretch
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Wednesday
Metcon
AMRAP 14
20 Ring Rows (10 each arm)
16 Double Dumbbell Overhead Lunges 22.5/15Kg
12 V Ups
Aim
Physical – Overhead Strength/Stability
Mental – New Movement
Cooldown/Recovery
Pec stretch on rings
Seal rocks
Bonus Work
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
***In case you’re wondering, we’ll ultimately get to 32 strokes a minute, then increase time at higher stroke rates
Thursday
Metcon
55 Toes To Bar
55 Box Jumps
55 Power Snatches 35/20Kg
55 Handstand Push Ups
Aim
Physical – Endurance/Blood Flushing
Mental – Strategy
Cooldown/Recovery
Shoulder extension stretch
Semi Circles
Bonus Work
Accumulate 5 minutes in a D-Ball hold
Friday
Strength
A) 4 x 50′ Sled Drag
B) 4 x 1 Turkish Get Up
Metcon
90 Double Unders
30 Chest to Bar Pull Ups
30/20 Cal Assault Bike
Aim
Physical – Speed
Mental – Dealing with “failure”
Cooldown/Recovery
Twisting Bears
Pigeon Stretch
Bonus Work
6 x 50′ Yoke Walk
Saturday
Metcon
“Take Off”
Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches 22.5/15Kg
100 Lateral Barbell Burpees
100 Thrusters 52/36Kg
100 Lateral Barbell Burpees
100 Dumbbell Snatches 22.5/15Kg
100/70 Calorie Row
Aim
Physical – Lactate Threshold
Mental – Teamwork