Monday
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
16 Dumbbell Front Rack Lunges
16 handstand push ups
8 power cleans
Then, 2 rounds of:
16 Dumbbell Front Rack Lunges
16 muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds
Aim
Physical – Local muscular endurance
Mental – Strategy/Pace
Recovery/Cooldown
Shoulder Extension Stretch
Pigeon Stretch
Bonus Work
12 Minute Ladder
3 Calories Assault Bike
3 V-Ups
6 Calories Assault Bike
6 V-Ups
9/9, 12/12…
Tuesday
Metcon
3 Rounds for time
25 Power Snatches 35/20Kg
25 Thrusters 35/20Kg
Aim
Physical – Speed/Movement Efficiency
Mental – Effort/Positivity
Recovery/Cooldown
Wall Ball Thoracic Stretch
Couch Stretch
Bonus Work
4 Rounds
40 seconds front support
20 seconds rest
40 seconds back support
20 seconds rest
Wednesday
Metcon
15-12-9
Power Clean & Push Jerk 61/43Kg
Chest to Bar Pull Up
Aim
Physical – Speed/Strength
Mental – Tolerance to discomfort
Recovery/Cooldown
Sealrocks
Butterfly Stretch
Bonus Work
4 Rounds, not for time
50′ Bear Crawl
50′ Yoke Walk
50′ Farmers Carry
50′ Handstand Walk
Thursday
Metcon
AMRAP 15
15 Push Ups
30 Double Unders
15 Strict Toes to Bar
30 Double Unders
Aim
Physical – Gymnastics Endurance
Mental – Focus
Recovery/Cooldown
Calf Stretch
Bully Stretch
Hanging Lat Stretch
Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m
Friday
Metcon
4 Rounds
8 Left side Ring Rows
8 Right side Ring Rows
Left Hand Turkish Get Up
50′ Overhead Walk
8 Burpees
Right Hand Turkish Get Up
50′ Overhead Walk
Aim
Physcial – Structural Work
Mental – Virtuosity
Cardio
1 Mile Run
*Wahoo – Running Season is back
Recovery/Cooldown
Lying Hamstring Stretch
Straight Legged Crossovers
Saturday
18.2