Monday
Metcon
“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters 43/29Kg
1 Minute Power Cleans 43/29Kg
1 Minute Box Jump Overs 24/20″
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
Aim
Physical – Blood flushing
Mental – Positivity
Recovery/Cooldown
Elevated Cat Stretch
Pigeon Stretch
Bonus Work
1) 4 x 15 Lat Pull Downs
2) 4 x 50′ Overhead Yoke Walk
Tuesday
Metcon
“Amanda .45”
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches 61/43Kg
Aim
Physical – Skill Endurance
Mental – Humility/Patience
Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Wednesday
Metcon
3 Rounds of
20 Deficit Handstand Push Ups 4/2″
10 Hang Power Cleans 84/61Kg
Aim
Physical – Strength Endurance
Mental – Grit
Recovery/Cooldown
Straddle Stretch
Bonus Work
EMOM 10
L-Sits
*Score is shortest hold
Thursday
Metcon
3 Rounds
400m Run
21 Push Presses 43/29Kg
15 Toes to Bar
Aim
Physical – Consistency
Mental – Enjoying Discomfort
Bonus Work
4 Rounds (not for time)
100′ D-Ball Carry
25′ HS Walk Over plates
Friday
Strength
Back Squat
2-2-2-2-2-2-2
Aim
Physical – Strength
Mental – Focus!
Cooldown/Recovery
Couch Stretch
Saturday
Metcon
Every 5 Minutes for 5 Rounds
200m Run
15 Burpees
50 Double Unders
Core
8 Rounds
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds rest
Bonus Work
50 Cal Row
25 D-Ball Cleans