Monday
Metcon
For time:
800m run
40 Thrusters, 30/20Kg
800m run
40 Thrusters, 30/20Kg
800m run
Aim
Physical – Cardiorespiratory Endurance
Mental – Pacing
Cooldown/Recovery
Couch Stretch
Bonus Work
A) 4 x ME stall bar leg raises
B) 4 x 10 Lat Pull Downs
Tuesday
Gymnastics
Alternating every minute for 14 minutes
Strict Chest to Bar Pull Ups
Strict Handstand Push Ups
Alternating every minute for 14 minutes
Strict Toes to Bar
Pistols
*Score as you lowest reps each round
Aim
Physical – Gymnastics Practice/Endurance
Mental – Quality of Movement
Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog
Bonus Work
4 Minutes Rowing at 12 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 14 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 16 strokes/minute
Wednesday
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
Recovery/Cooldown
Straddle Stretch
Bonus Work
4 Rounds (not for time)
50′ D-Ball Walk
50′ Farmers Carry
50′ HS Walk
Thursday
Metcon
“Real Acid”
30/20 Calorie Bike
45 Bar Facing Burpees
60 Power Cleans 60/40Kg
45 Bar Facing Burpees
30/20 Calories Bike
Aim
Physical – Redline/Race Pace
Mental – PUSH!
Recovery/Cooldown
Frog Stretch
Seal rocks
Bonus Work
8 Rounds
20 seconds hollow, 10 seconds rest
Friday
Metcon/Strength
In a 12 Minute Window
Run 800m
Establish a 1RM Power Snatch
Aim
Physical – Test (Recovery)
Mental – Can you give equal effort to both tasks?
Recovery/Cooldown
Calf Stretch
Twisting Lat Stretch
Bonus Work
6 x 50′ Zercher Yoke Walks
Saturday
DODGEBALL!
Metcon
In teams of three
AMRAP 30
300m Row
30 Dumbbell Push Presses 22.5/15Kg
3 Rope Climbs
30 Box Jump Overs