Monday
Metcon
“Freedom Sauce”
AMRAP 3
21 Overhead Squats 43/29Kg
21 Bar Facing Burpees
Max Cal Row
Rest 3:00
AMRAP 3
18 Overhead Squats 52/36Kg
18 Bar Facing Burpees
Max Cal Row
Rest 3:00
AMRAP 3
15 Overhead Squats 61/43Kg
15 Bar Facing Burpees
Max Cal Row
Rest 3:00
AMRAP 3
12 Overhead Squats 70/47Kg
12 Bar Facing Burpees
Max Cal Row

*Score is Calories each round

Aim
Physical – Core Strength/Sprinting
Mental – Breathing

Recovery/Cooldown
Capsule Stretch

Bonus Work
EMOM 10
Hanging L-Sit
*Record Shortest Time

Tuesday
Structure Day!
1A) Backward Sled Drag
3 x 50′
1B) D-Ball Clean
3 x AMRAP 60 seconds

2A) Sled Pull
3 x 50′
2B) Turkish Get Up
3 x 2 Each Arm

Recovery/Cooldown
Straddle Stretch

Bonus Work
Weighted Planks
5 x 30 seconds on/30 seconds off

Wednesday
Metcon
15-12-9 reps for time of:
Deadlift 143/95Kg
Ring Muscle-ups

Aim
Physical – Strength Endurance
Mental – Patience

Recovery/Cooldown
Banded Hamstring Stretch

Thursday
Warm Up/Movement
AMRAP 12
6 Single Arm Ring Rows
6 Candlestick Rolls
6 Side Plank Twists

Skill
Skin The Cat

Metcon
“Simply Brutal”
Every Minute for 15 minutes
10 second max calories assault bike

Aim
Physical – Anaerobic Power
Mental – Grit

Recovery/Cooldown
Couch Stretch

Bonus Work
4K Row
(Stroke rate below 22s/m)

Friday
Metcon
“Hands Down”
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Aim
Physical – “Open” Prep
Mental – Positive Self Talk

Recovery/Cooldown
Twisting Lat Stretch
Calf Stretch

Bonus Work
Double Tabata Hollow/Arch w/PVC Pipe

Saturday
Metcon
3 Minutes Max Legless Rope Climbs
2 Minutes Max Muscle Ups
1 Minute Max Strict Handstand Push Ups
3 Minutes Max Rope Climbs
2 Minutes Max Bar Muscle Ups
1 Minute Max Kipping Handstand Push Ups

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!