Monday
10am Class Only
“Murph”
Run 1 Mile
–
10 Rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats
–
Run 1 Mile
Aim
Physical – Muscular Endurance
Mental – Challenge
Recovery/Cooldown
Pec Stretch With Rings
Pigeon Stretch
Tuesday
Structure
1A) 4 x 50′ Sled Drags
1B) 4 x 2 Turkish Get Ups each arm
2A) 4 x 50′ Stiff Leg Bear Crawl (with sled)
2B) 4 x 30s L-Sit Hold
Aim
Physical – Health
Mental – Precision
Recovery/Cooldown
Cuban Presses
Bonus Work
40 Cal Assault Bike
30 Bar Facing Burpees
20 Deadlifts 125/85Kg
Wednesday
Metcon
“IsaGrace”
30 Power Snatches 61/43Kg
30 Power Clean & Push Jerks 61/43Kg
Aim
Physical – Technique Endurance
Mental – Breathing/Pacing
Recovery/Cooldown
PVC Pipe Shoulder Extensions
Rollovers
Bonus Work
6 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Thursday
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
Friday
Metcon
3 Rounds
400m Run
15 Dumbbell Thrusters 22.5/15Kg
12 Strict Toes to Bar
Aim
Physical – Muscle Endurance while out of breath
Mental – Can you push on the runs?
Cooldown/Recovery
Shoulder Extension Stretch
Calve Stretch
Bonus Work
A) 5 x 8-12 Bicep Curls
B) 5 x 8-12 Bench Press
Saturday
(Darkness into Light)
Metcon
AMRAP 15
10 Kettlebell Snatches
10 Pistols
10 Burpee Box Jumps
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions