Monday
Structure
AMRAP 30
10 Strict Chin Ups
1 Sled Drag 25′
12 Half Kneeling Presses into 50′ Overhead Walk
50′ D-Ball Carry
10 Handstand Rocks
Aim
Physical – Joint Strength
Mental – Recovery/Virtuosity
Core
4 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Cooldown/Recovery
Bully stretch
Frog Stretch
Tuesday
Strength
Deadlift 1RM
*Games Style
Aim
Physical – Testing Strength
Mental – Concentration/Performance Under Pressure
Metcon
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Aim
Physical – Skill/Core Endurance
Mental – Concentration
Cooldown/Recovery
Calf Stretch
Seal rocks
Wednesday
Structure/Conditioning
4 Rounds:
1 Minute Max L-Sit Holds
-30 seconds rest-
1 Minute Max Calories Rowing
-30 seconds rest-
1 Minute Max Push Ups
-30 seconds rest-
1 Minute Suitcase Carry
-30 seconds rest-
1 Minute Assault Bike
-30 seconds rest-
Aim
Physical – Structure/Core Strength
Mental – Pacing
Recovery/Cooldown
Wrist Stretches
Diamond Frog
Thursday
Strength/Metcon
“Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2
*Pick two movements you feel need development and work on them for 15-20 seconds each round
Aim
Physical – Personal Improvement
Mental – Enthusiasm
Core
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest
Recovery/Cooldown
Thoracic Wall Ball Stretch
Friday
(Bring a Friend Evening)
“Boat Crew”
Teams of 3
AMRAP 25:
20/15 Calorie Row
7 Burpees
14 Ring Rows
(One member has to be holding a med ball at all times)
Aim
Physical – Fun
Mental – Get your friends to drink the kool-aid 🙂
Recovery/Cooldown
Pigeon Stretch
Saturday
Metcon
2 Rounds of
1 Mile Run
10 Rope Climbs
Aim
Physical – Grip Strength while out of breath
Mental – Pacing/Strategy