Monday
Metcon
5 Rounds
1 Minute Assault Bike
1 Minutes Strict Chin Ups
1 Minute Row
1 Minute Strict Handstand Push Ups
1 Minute Rest
Stimulus
Physical – Endurance
Mental – Endurance
Recovery/Cooldown
Capsule Stretch
Bonus Work
Death by D-Ball Clean
Tuesday
Strength
Front Squat
3-3-3-3-3-3-3
Aim
Physical – Strength
Mental – Determination/Focus
Cooldown/Recovery
Couch Stretch
Bonus Work
EMOM 10
Hanging L-Sit
*Record Shortest Time
Wednesday
Metcon
6 Rounds
1 Minute Wall Balls
1 Minute Kettlebell Swings 24/16Kg
2 Minutes rest
Aim
Physical – Redzone Tolerance
Mental – Redzone Tolerance
Recovery/Cooldown
Pigeon Stretch
Bonus Work
4 rounds
30 seconds right side plank
30 seconds rest
30 seconds left side plank
30 seconds rest
Thursday
Metcon
EVENT 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
M 70-lb. dumbbells, 24-in. box,
F 50-lb. dumbbells, 20-in. box,
34 Minute Time Cap
Recovery/Cooldown
Frog Stretch
Bonus Work
A) 5 x 12 Lat Pull Downs
B) 5 x 100′ D-Ball Walk
Friday
Metcon
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses 22.5/15Kg
40 double -unders
Aim
Physical – Shoulder Endurance
Mental – Grit/Focus
Recovery/Cooldown
Shoulder Extension Stretch
Saturday
Metcon
“Snake Bike”
21-15-9
Snatch 43/29Kg
Chest to bar Pull Ups
Aim
Physical – “Open” Prep
Mental – Humility/Strategy
Recovery/Cooldown
Straddle Stretch
Bonus Work
8 x 400m runs
*rest 1 minute between efforts