Monday
Metcon
21-15-9
Strict Pull Ups
Devil Presses 22.5/15Kg
Aim
Physical – Muscular Endurance
Mental – Pacing
Recovery/Cooldown
Shoulder Extension Stretch
Bretzel Stretch
Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Tuesday
Metcon
“Kitchen Sink”
AMRAP 5 minutes of:
20 Wall Ball Shots, 20/14
10 Deadlifts 84/61Kg
AMRAP 5 minutes of:
20/15 Calories, Rowing
10 Push Jerks, 70/47Kg
AMRAP 5 minutes of:
20 Burpees, lateral over bar
10 Power Snatch, 52/36Kg
*Rest 5 minutes between workouts.
Aim
Physical – ALL of CrossFit (Lactate Threshold/Recovery)
Mental – Effort
Recovery/Cooldown
Bully stretch on rank
Sealrocks
Bonus Work
6 x 50′ Zercher Yoke Walk
Wednesday
Metcon/Strength
21 Snatches @ 70%
15 Snatches @ 80%
9 Snatches @ 90%
Max out in the remaining time
Aim
Physical – Skill
Mental – Virtuosity
Recovery/Cooldown
Underneath Stretch
Bonus Work
5 x 3-15 GHD SIt Ups
5 x 2-15 GHD Back Extensions
Thursday
Metcon
15 Bar Muscle Ups
100 Double Unders
200’ HS Walk
100 Double Unders
15 Bar Muscle Ups
Aim
Physical – Skill/Joint Health
Mental – Humility
Recovery/Cooldown
Twisting Lat Stretch
Calf Stretch
Bonus Work
Tabata Assault Bike
8 Rounds: 20 seconds work/10 seconds rest
Friday
Metcon
In a 2 minute window
40 Wall Balls
Max Double Kettlebell Swing in Remaining time
-rest 2 minutes-
In a 2 minute window
30 Wall Balls
Max Double Kettlebell Swing in Remaining time
-rest 2 minutes-
In a 2 minute window
20 Wall Balls
Max Double Kettlebell Swing in Remaining time
-rest 2 minutes-
In a 2 minute window
10 Wall Balls
Max Double Kettlebell Swing in Remaining time
Aim
Physical – Lactate Tolerance
Mental – Grit
Recovery/Cooldown
Lovely Couch Stretch
Bonus Work
2 Minutes Rowing at 18 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
Saturday
Metcon
10 Rounds
10 Toes to Bar
10 Dumbbell Power Cleans
10 Pistols
10 Handstand Push Ups
Aim
Physical – Blood Flushing
Mental – Staying Present
Recovery/Cooldown
Straddle Stretch
Sunday
Your chance to make up a day you missed, get coached in a skill you’d like to build, or take on the monster mash workout!