Monday
June Team Throwdown!
Tuesday
Metcon
“Earn It”
12 Minute Ladder
3 Strict Pull Ups/3 Kipping Pull Ups
3 Strict Handstand Push Ups/3 Kipping Handstand Push Ups
6 Strict Pull Ups/6 Kipping Pull Ups
6 Strict Handstand Push Ups/6 Kipping Handstand Push Ups
9/9, 12/12…
*You can only do the kipping movement if you have 3 full unbroken strict movements
Aim
Physical – Gymnastics Endurance
Mental – Technique Focus
Recovery/Cooldown
Shoulder Extension Stretch
Capsule Stretch
Bonus Work
10 Rounds
200m run
rest 90 seconds
Wednesday
Sturcture Day!
1A) Backward Sled Drag
3 x 50′
1B) D-Ball Clean
3 x AMRAP 60 seconds
2A) Sled Pull
3 x 50′
2B) Turkish Get Up
3 x 2 Each Arm
Recovery/Cooldown
Straddle Stretch
Bonus Work
Weighted Planks
5 x 30 seconds on/30 seconds off
Thursday
Metcon
10 Rope Climbs
40/30 Cal Row
20/15 Cal Bike
15 Power Snatches 61/43Kg
Aim
Physical – Grip Endurance
Mental – Pacing
Recovery/Cooldown
Semi Circles
Sumo Squat
Bonus Work
“JT”
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Friday
Metcon
800m Run
40 Handstand Push Ups
800m Run
40 Kettlebell Snatches 32/24Kg
800m Run
40 Single Arm Overhead Lunges 32/24Kg
Aim
Physical – Aerobic/Upper Body Endurance
Mental – Strategy
Recovery/Cooldown
Couch Stretch
Bonus Work
Zercher Yoke Walks
4 x 50′
Saturday
Metcon
Every 5 Minutes for 5 Rounds
15 Bar Facing Burpees
12 Thrusters 50/35Kg
9 Toes To bar
Aim
Physical – Redline/Recovery
Mental – Positivity
Recovery/Cooldown
Capsule Stretch
Diamond Frog