Monday

Strength
Front Squat
5-5-5-5-5

Aim
Physical – Strength
Mental – Determination/Focus

Cooldown/Recovery

Couch Stretch

Bonus Work
AMRAP 15
15 Cal Row
15 Strict Toes to Bar

Tuesday

Metcon
AMRAP 12
24 Wall Balls
12 Handstand Push Ups

Aim
Physical – Shoulder Endurance
Mental – StrategyResilience

Cooldown/Recovery
Wall Ball Thoracic Stretch
Diamond Frog

Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest

Wednesday

Metcon
AMRAP 12
15 Thrusters 43/29Kg
15 Chest to Bar Pull Ups

Aim
Physical – Lactate Threshold
Mental – Trying to second guess Castro 😉

Recovery/Cooldown
Semi Circles
Shoulder Extension Stretch
Pigeon Stretch

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions

Thursday

Strength
1A) Sled Pulls
4 x 25′
1B) Handstand Walks
4 x 50′

2A) Sled Drags
4 x 25′
2B) Inverted Rows
4 x 12-15

Aim
Physical – Structural Strength
Mental – Movement Quality

Cooldown/Recovery
Foam Roll Lats & Quads

Bonus Work
4 Rounds
Overhead Yoke Walk 50′
D-Ball Carry 50′

Friday

Metcon
800m Run
50 Kettlebell Snatches
50 Burpee Box Jump Overs
800m Run

Aim
Physical – Aerobic Capacity/Core Endurance
Mental – Self Talk

Recovery/Cooldown
Seal Stretch
Banded Hamstring Stretch

Bonus Work
8 Rounds
30 seconds hollow
15 seconds rest

Saturday
18.4