Monday
Metcon
“Double Decker”
AMRAP 15:
15 Power Snatches 35/25Kg
30 Double Unders
15 Wallballs (20/24)
30 Double Unders
Aim
Physical – Lactate Threshold
Mental – Pacing
Recovery/Cooldown
Foam Roll Lats
Bonus Work
Accumulate 5 Minutes Holding a D-Balll
*Record total time including rest
Tuesday
Metcon
3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups 22.5/15Kg
Rest 2 minutes
-Immediately into-
3 Rounds of:
2 Minutes Handstand Push Ups
2 Minutes Dumbbell Overhead Lunges
Rest 2 minutes
Aim
Physical – Muscular Endurance
Mental – Virtuosity
Recovery/Cooldown
Capsule Stretch
Bonus Work
4 Minutes Rowing at 22 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 24 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 26 strokes/minute
Wednesday
Metcon
5 x 500m Rows
*rest as needed between efforts
** 2 minutes MINIMUM!
Aim
Physical – Lactate Threshold
Mental – Discomfort Threshold
Recovery/Cooldown
Sealrocks
Sumo Squat
Bonus Work
4 x 50′ Yoke Walks
Thursday
Metcon
AMRAP 15
20 Dumbbell Front Squats 22.5/15Kg
25 Toes to Bar
20 Dumbbell Front Squats 22.5/15Kg
20 Pull Ups
20 Dumbbell Front Squats 22.5/15Kg
15 Chest to Bar Pull Ups
20 Dumbbell Front Squats 22.5/15Kg
10 Bar Muscle Ups
Aim
Physical – Endurance
Mental – Grit
Recovery/Cooldown
Dimond Frog Stretch
Shoulder Extension Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Friday
Metcon
AMRAP 2
5 Lateral Bar Hop Burpees
5 Power Cleans 60/40Kg
-rest 2 minutes-
AMRAP 2
4 Later Bar Hope Burpees
4 Power Cleans 70/45Kg
-rest 2 minutes-
AMRAP 2
3 Lateral Bar Hop Burpees
3 Power Cleans 80/50Kg
-rest 2 minutes-
AMRAP 2
2 Lateral Bar Hop Burpees
2 Power Cleans 90/55Kg
-rest 2 minutes-
AMRAP 2
1 Lateral Bar Hop Burpee
1 Power Cleans 100/60Kg
Aim
Physical – TEST
Mental – REDLINE
Recovery/Cooldown
Bretzel Stretch
Saturday
Metcon
50 Kettlebell Swings
10 Muscle Ups
40 Kettlebell Swings
8 Muscle Ups
30 Kettlebell Swings
6 Muscle Ups
20 Kettlebell Swings
4 Muscle Ups
10 Kettlebell Swings
2 Muscle Ups
Aim
Mental – Core Endurance
Physical – Humility
Recovery/Cooldown
Straddle Stretch
Bonus Work
EMOM 10
L-Sits
*Record Shortest Time