Monday
Metcon
“Evil Glen”
For Time:
30 Clean and Jerks 84/61Kg
1 Mile Run
10 Legless Rope Climbs
1 Mile Run
100 Barbell-Facing Burpees
Aim
Physical – CHALLENGE
Mental – CHALLENGE
Recovery/Cooldown
Capsule Stretch
Bretzel Stretch
Tuesday
Metcon
Age Group Online Qualifier Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Aim
Physical – TEST
Mental – TEST
Recovery/Cooldown
Couch Stretch
Bonus Work
4 x 50′ Overhead Yoke Walks
Wednesday
Metcon
In 2-minute windows*:
9 Chest to Bar Pull Ups
9 Bar Facing Burpees
Max-rep Thrusters 45/30Kg
Rest 1 minute, then repeat until 75 reps of thruster are complete
*3 2-minute intervals then a 3-minute interval
(Chest to Bar Pull Ups must be done with an abmat)
Aim
Physical – Lactate Recovery
Mental – Effort
Recovery/Cooldown
Couch Stretch
Bonus Work
EMOM 10
D-Ball Hold
*Record shortest hold
Thursday
Weightlifting
1RM Jerk
Aim
Physical – Strength
Mental – Virtuosity/Belief
Core
8 Rounds
20 second right side plank
10 second rest
20 second left side plank
10 second rest
Recovery/Cooldown
Twisting Lat Stretch
Bonus Work
21-18-15-12-9-6-3
Calories Bike
V-Ups
Friday
Metcon
EVENT 5 (IN REVERSE)
For time:
50-ft. left-arm dumbbell overhead lunge
50-ft. right-arm dumbbell overhead lunge
50 dumbbell box step-overs
50-cal. Assault Bike
50 toes-to-bars
50 handstand push-ups
M 70-lb. dumbbells, 24-in. box,
F 50-lb. dumbbells, 20-in. box,
Recovery/Cooldown
Frog Stretch
Bonus Work
A) 5 x 12 Lat Pull Downs
B) 5 x 50′ D-Ball Walk
Saturday
Metcon
“Napalm”
2 Rounds for Time
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlifts 102/70Kg
40 Wall Balls
Aim
Physical – Blood Flushing/Pacing
Mental – Self Talk
Recovery/Cooldown
Seal Stretch
Bonus Work
EMOM 10
L-Sit
*Record Shortest time