Monday
Strength
Front Rack Lunges
4 sets of 12 steps
take the weight from the floor
GOAT DAY
Alt EMOM 20
1) Pick two movements you struggle with
2) Pick a rep scheme that allows for 25-30 seconds of work
3) Aim is to finish feeling better about movements
e.g.
Alt EMOM 20
1) 8 Burpees
2) 5 Thrusters
Mobility
Pigeon Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side
Bonus Work
Second Goat
(Seriously)
Tuesday
Gymnastics/Connectivity
Skin The Cats
Metcon/Lifting
10 Bar Facing Burpees
10 Snatches at 50%
12 Bar Facing Burpees
8 Snatches at 60%
14 Bar Facing Burpees
6 Snatches at 70%
16 Bar Facing Burpees
4 Snatches at 80%
18 Bar Facing Burpees
2 Snatches at 90%
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Core
EMOM 10
Hanging L-Sits
*Score as lowest hang time
Bonus Work
“Karen”
150 wall balls, for time.
Wednesday
Gymnastics/Connectivity
5 Rounds (not for time)
1 Sled Pull
1 Turkish Get Up
Strength
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Handstand Hold Practice
-30 seconds rest-
C) 1 Minute Max Effort L-Sits
-30 seconds rest-
D) 1 Minute Overhead Carry
-30 seconds rest-
Mobility
Pigeon Stretch – 2 Mins per side
Wrist Stretch – 2 Mins
Bonus Work
3 Rounds
400m Run
40 GHD Sit Ups
7 Deadlifts 184/125Kg
Thursday
Strength
Box Step Ups (Bar on Back)
4 x 12 steps
Metcon (Mental Toughness Day!)
3 Rounds
25 Power Snatches 35/20Kg
25 Front Squats 35/20Kg
Mobility
Couch Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side
Bonus Core
5 Rounds
3-15 GHD Sit Ups
3-15 GHD Back Extensions
50′ Handstand Walk
Friday
Gymnastics/Connectivity
AMRAP 10
Max Effort Strict Handstand Push Ups
50′ Suitcase Carry Right Arm
50′ Suitcase Carry Left Arm
Metcon
10 Rounds
5 Strict Chin Ups
7 Push Presses 50/35Kg
9 Pistols
Mobility
Couch Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins per side
Bonus Core
4 Rounds
40 seconds hollow
20 seconds rest
40 seconds arch
20 seconds rest
Saturday
Gymnastics/Connectivity
8 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest
Metcon
5 Rounds
50 Double Unders
10 Bar Facing Burpees
5 Ground to Overhead 84/61Kg
Mobility
Standing Calf Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
4 Rounds
30 Seconds Assault Bike
3 Minutes rest
*You need the full three minutes