Monday

Metcon
“Don’t Make Me Run, I’m Full of Chocolate!”
In a 20 Minute Window
Run 1 Mile
1RM Front Squat

Aim
Physical – Aerobic Capacity, THEN Strength
Mental – Being Present

Recovery/Cooldown
Thoracic Stretch with Wall Ball
Couch Stretch

Bonus Work
For 10 Rounds:
30 seconds on/30 seconds off
Hollow Hang on Pull Up Bar

Tuesday

Strength/Metcon
“Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2
*Pick two movements you feel need development and work on them for 15-20 seconds each round

Aim
Physical – Personal Improvement
Mental – Enthusiasm

Core
8 Rounds
20 seconds hollow/10 seconds rest

Recovery/Cooldown
Piegon Stretch

Bonus Work
6 x 50′ Zercher Yoke Walks

Wednesday

Metcon
4 Rounds each for time of:
50 Air Squats
40 Abmat Sit-ups
30 Kettlebell Swings, 53/35
20 Push-ups, hand-release

*Rest 3 minutes between each round

Aim
Physical – Muscular Endurance
Mental – Murph Prep

Recovery/Cooldown
Sealrocks
Shoulder Extension Stretch

Bonus Work
30 D-Ball Cleans

Thursday

Structure
1A) 4 x 25′ Seated Sled Drags
1B) 4 x 50′ Handstand Walks

2A) 4 x 50′ Sled March
2B) 12-15 Inverted Rows

Aim
Physical – Structure Strength
Mental – Virtuosity

Recovery/Cooldown
Foam Roll ouchie areas

Bonus Work
6 Rounds
30 Seconds Right Side Plank
15 Seconds Rest
30 Seconds Left Side Plank
15 Seconds Rest

Friday

Metcon
“Regionals Nate”
10 Rounds
4 Strict Muscle Ups
7 Strict Handstand Push Ups
12 Kettlebell Snatches 32/24Kg

Aim
Physical – TEST
Mental – Pacing

Recovery/Coodlown
Bully Stretch
Bent over Lat stretch

Bonus Work
12 Minutes max Distance Assault Bike

Saturday

Metcon
“Heavy DT”
5 Rounds
12 Deadlifts 93/66Kg
9 Hang Power Cleans 93/66Kg
6 Push Jerks 93/66Kg

Aim
Physical – Strength
Mental – Self Talk

Recovery/Cooldown
Semi Circles
Straight Leg Crossovers

Bonus Work
12 Minutes Max Distance Rowing