Monday
Metcon
Hotshots 19
6 Rounds:
30 Air Squats
19 Power Cleans 61/43Kg
7 Strict Pull Ups
400m Run
Aim
Physical – Muscular Endurance
Mental – Staying Present
Recovery/Cooldown
Shoulder Extension Stretch
Seal Stretch
Bonus Work
8 Rounds
20 seconds hollow, 10 seconds rest
Tuesday
Metcon
2014 Regionals Event 4
21-15-9-6-3
Strict Handstand Push Ups
Front Squats 88/57Kg
Bar Facing Burpees
Aim
Physical – Strength (Test)
Mental – Tolerance to discomfort
Recovery/Cooldown
Couch Stretch
Bonus Work
Spend 10 minutes practicing triple unders
Wednesday
Metcon
“Oh My Quad”
Every 3 minutes for 10 rounds
12/8 calories assault bike
Aim
Physical – Lactate Threshold
Mental – Positivity
Recovery/Cooldown
Go for a walk
Thursday
Metcon
30 Squat Snatches 70/47Kg
Aim
Physical – Technique Endurance
Mental – Accuracy
Recovery/Cooldown
Diamond Frog
Underneath Stretch
Bonus Work
5 Rounds for time
20 Cal Row
10 Strict Handstand Push Ups
Friday
Metcon
AMRAP 14
7 Deadlifts 143/93Kg
14 Double Dumbbell Overhead Lunge 22.5/15Kg
21 Bar Facing Burpees
Aim
Physical – “Structural” Integrity
Mental – Growth Focused
Recovery/Cooldown
Twisting Lat Stretch
Sealrocks
Saturday
SLED SATURDAY!
1A) 4 x 50′ Sled March
1B) 4 x 50′ D-Ball Carry
2A) Sled Pull
2B) Handstand Walk