Monday
Metcon
5 x 500m Rows
*rest as needed between efforts
** 2 minutes MINIMUM!
Aim
Physical – Lactate Threshold
Mental – Discomfort Threshold
Recovery/Cooldown
Sealrocks
Sumo Squat
Bonus Work
4 x 50′ Yoke Walks
Tuesday
Metcon
“17.3 version one”
21 Pull Ups
21 Snatches 43/29
24 Pull ups
18 Snatches 61/43
27 Pull Ups
15 Snatches 84/61
30 Pull Ups
12 Snatches 102/70Kg
33 Pull Ups
9 Snatches 111/80Kg
36 Pull Ups
6 Snatches 120/84Kg
Aim
Physical – Skill Endurance
Mental – Humility
Recovery/Cooldown
Capsule Stretch
Bonus Work
Weighted Planks
5 x 30 seconds on/30 seconds off
Wednesday
1A) Turkish Get Up
5 x 1
1B) Handstand Rock
5 x 10
1C) Russian Twists
5 x 12-24
2A) Sled Bear Crawl
3 x 50′
2B) Sled Rope Pull
3 x 50′
2A) Farmer’s Carry
3 x 100′
2B) Overhead Carry
3 x 100′
Recover/Cooldown
Straddle Stretch
Bonus Work
Bike 10K
Thursday
Metcon
“Jack Squat”
21-15-9:
Front Squat 61/43Kg
Kettlebell Swings 32/24Kg
400 Meter Run
Aim
Physical – Breathing & Bracing
Mental – Push on the run or recover?
Recovery/Cooldown
Couch Stretch
Bonus Work
Bench Press (Kettlebells)
5 x 10
Lat Pull Down
5 x 12
Friday
Metcon
Hateful 8
8 Rounds
8 Power Cleans 50/35Kg
8 Lateral Burpees
8 Push Presses 50/35Kg
8 Toes to Bar
Aim
Physical – Midterm Prep
Mental – Effort
Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog
Bonus Work
Saturday
Warm Up
Dodgeball!
Metcon
Teams of 3
AMRAP 30
90 Calorie Bike
120 Ring Rows
150 Wall Balls
120 Dumbbell Snatches
90 Calorie Row
Recovery/Cooldown
Pigeon Stretch
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions