Monday
Metcon
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Volume Options
A) 1200m Run/75 pull ups/150 push ups/225 Squats/1200m Run
B) 800m Run/50 pull ups/100 push ups/150 Squats/800m Run
C) 400m Run/25 pull ups/50 push ups/75 Squats/400m Run

Mobility
Calf Stretch
Lat Stretch
Chest Stretch

Tuesday
Structure
1A) Stiff Legged Bear Sled
3-4 x 50′
2A) Famers Carry
3-4 x 100′

2A) Backwards Sled March
3-4 x 50′
2B) L-Sits
3-4 x 30s accumulated

Aim
Sleds for Health
Carries for core and forearms
L-Sits for mental toughness
If you did Murph yesterday use today as a recovery

Mobility
Hamstring Stretch
Pigeon Stretch

Bonus Work
10 Minutes Assault Bike

Wednesday
Metcon
Double Isabel
60 Power Snatches 61/43Kg

Aim – Barbell Pace, aim to keep consistent. Use the clock as guide, eg 1 lift every 15 seconds.

Cooldown
Straddle stretch & Bretzel

Bonus work
5 sets
3-10 GHD Sittups
10 GHD Back Extensions
100′ Overhead Kettlebell Carry

Thursday
Skill
Skin the Cat

Metcon
3 Rounds
400m Run
50m Handstand Walk
25/18 Cal Row

Aim – Push the pace on cardio, test how the shoulders work while upside down and nicely out of breath.

Cooldown
Shoulder Extension Stretch

Bonus Work
Accumulate 5 Minutes in an Overhead Squat

Friday
Metcon
In a 4 Minute Window
16/12 Cal Assault Bike
12 Bar Facing Burpees
As Many Squat Cleans as Possible 61/43Kg
-Rest 2 Minutes-
Repeat at 84/61Kg
Repeat at 102/70Kg
Repeat at 124/93Kg

Aim- 19.2 Practice, Ability to lift weights under fatigue (Without powering the lift)

Mobility
Couch Stretch

Bonus Work
Alt EMOM20
Odd – L sit
Even- rope climbs

Saturday
Strength
1RM Pull Up

Metcon
AMRAP 14
12 Regionals Lunges
12 V-Ups
12 Regionals Lunges
12 Strict Toes to Bar

Mobility
Cobra Stretch

Bonus Work
3K Row
*Aim to row this at your previous 2K time