Monday
18.2 OR

Metcon
AMRAP 15
15 Push Ups
30 Double Unders
15 Strict Toes to Bar
30 Double Unders

Aim
Physical – Gymnastics Endurance
Mental – Focus

Recovery/Cooldown
Calf Stretch
Bully Stretch
Hanging Lat Stretch

Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m

Tuesday

Metcon
27-21-15-9
Chest to Bar Pull Ups
Overhead Squats 43/29Kg

Aim
Physical – Lat Endurance
Mental – Accuracy

Recovery/Cooldown
Hanging Lat Stretch
Pigeon Stretch

Bonus Work
27-21-15-9
Calories, Assault Bike
Power Snatch 43/29Kg

Wednesday
Metcon
AMRAP – 14 mins;
7 Deadlifts 102/70Kg
21 Wall Balls
63 Double Unders

Aim
Physical – Skill/Strength Endurance
Mental – Positivity

Bonus Work
8 Rounds:
30 seconds hollow
30 seconds rest

Thursday
Metcon
5 Rounds for time of:
400m Run
4 Snatches 61/43Kg
1 Round of “Mary”
(5 Handstand Push Ups, 10 Pistols, 15 Pull Ups)

Aim
Physical – Aerobic Endurance
Mental – Focus

Bonus Work
4 Rounds, not for time
50′ Stiff Leg Bear Crawl
50′ Zercher Yoke Walk
50′ Suitcase Carry
50′ Handstand Walk

Friday
Structural Work
4 Rounds
2 Turkish Get Ups Each Arm
8 Single Arm Ring Rows Left Arm
2 Wall Walks
8 Single Arm Ring Rows Right Arm

Metcon
5 Rounds:
1:00 Calorie Bike
1:00 Kettlebell Swings 24/16Kg
1:00 Double Unders
1:00 Rest

Bonus Work
4 Rounds
40 seconds front support
20 seconds rest
40 seconds back support
20 seconds rest

Saturday
18.3