Monday
Weightlifting
Snatch 1RM
Aim
Physical – Skill
Mental – Positivity
Cooldown/Recovery
Seated Soulder Extension Stretch
Pigeon Stretch
Bonus Work
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 30 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
Tuesday
Metcon
“Holy Hip Flexors!”
40 Wall Balls
30 Toes to Bar
20 Burpee Box Jump Overs
30 Toes to Bar
40 Wall Balls
Aim
Physical – Aerobic Capacity
Mental – Effort
Cooldown/Recovery
Butterfly Stretch
Diamond Frog Stretch
Bonus Work
4 x 50′ Overhead Yoke Walks
Wednesday
Metcon
100′ Handstand Walk
3 Rounds
30 Pistols
15 Deadlifts 125/95Kg
100′ Handstand Walk
Aim
Physical – Technique (Low Back Strength)
Mental – Concentration/Resilience
Cooldown/Recovery
30 Seconds Bully Stretch
10 Rollovers
Bonus Work
6 Rounds
30 seconds hollow
15 seconds rest
Thursday
Metcon
21 Back Squats 60/40Kg
21 Pull Ups
15 Front Squats 60/40Kg
15 Chest to Bar Pull Ups
9 Overhead Squats 60/40Kg
9 Bar Muscle Ups
Aim
Physical – Strength/Blood Flushing
Mental – Tolerance to Discomfort
Cooldown/Recovery
Thoracic Stretch w/ Wallball
Couch Stretch
Bonus Work
4 Rounds (not for time)
50′ Suitcase Carry
100′ D-Ball Carry
8-12 Straight Leg Raises on Stall Bars
Friday
Metcon
AMRAP 14
9 Bar Facing Burpees
12 Power Snatch 43/29Kg
15 Wall Balls
Aim
Physical – Open Prep (Repeating Monday!)
Mental – Trusting Strategy
Cooldown/Recovery
Sealrocks
Scorpion Kicks
Crossovers
Bonus Work
A) – 4 x 8-12 Bench Press
B) – 4 x 8-12 Lat Pull Downs
Saturday
Metcon
5 rounds, each for time of:
7 Squat Cleans, 75/50Kg
7 shoulder-to-overheads 75/50Kg
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Aim
Physical – Strength Endurance
Mental – Drive
Cooldown/Recovery
Pec stretch on rings
Sumo Squat