Monday
Metcon
1.5m Run
100 Wall Balls
50 Burpees
25 Bar Muscle Ups
Aim
Physical – Endurance
Mental – Enthusiasm
Recovery/Cooldown
Pigeon Stretch
Bonus Work
8 Rounds
20 seconds hollow
10 seconds rest
20 seconds artch
10 seconds rest
Tuesday
Metcon
22 Calorie Row
22 Handstand Push Ups
22 Toes to bar
22 Dumbbell Snatches
-rest 5 minutes-
22 Dumbbell Snatches
22 Toes to Bar
22 Handstand Push Ups
22 Calorie Row
Aim
Physical – Blood Flushing
Mental – Pacing
Recovery/Cooldown
Capsule Stretch
Diamon Frog
Bonus Work
Alt EMOM 20
Rope Climb
2 Overhead Squats
Wednesday
Weightlifting
1RM Power Snatch
1RM Power Clean & Push Jerk
Aim
Physical – Power
Mental – Focus
Recovery/Cooldown
Shoulder Extension Stretch
Bretzel
Bonus Work
3 rounds for time of:
25 deadlifts
Bike 1,000 meters
Men: 225 lb.
Women: 155 lb.
Thursday
Metcon
4 Rounds
400m Run
15 Man Makers 22.5/15Kg
9 Muscle Ups
Aim
Physical – Upper Body Strength/Endurance
Mental – Skill Development
Recovery/Cooldown
Wall Ball Thoracic Stretch
Bonus Work
EMOM 10
L-Sit
Score is shortest round
Friday
Metcon
AMRAP 12
100 Double Unders
100′ Handstand Walk
100 Double Unders
100 Pistols
Aim
Physical – Skill Endurance
Mental – Equanamity
Core
6 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest
Recovery/Cooldown
Calf Stretch
Hanging Lat Stretch
Saturday
Metcon
“Bar Fight”
For time:
50 Chest-to-bar Pull-ups
40 Toes-to-bar
30 Clean & Jerks, 93/66Kg
Aim
Physical – TEST
Mental – TEST
Recovery/Cooldown
Straddle Stretch