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Workouts 18 June- 23 June (It’s LIT)

Monday

Metcon
1.5m Run
100 Wall Balls
50 Burpees
25 Bar Muscle Ups

Aim
Physical – Endurance
Mental – Enthusiasm

Recovery/Cooldown
Pigeon Stretch

Bonus Work
8 Rounds
20 seconds hollow
10 seconds rest
20 seconds artch
10 seconds rest

Tuesday

Metcon
22 Calorie Row
22 Handstand Push Ups
22 Toes to bar
22 Dumbbell Snatches
-rest 5 minutes-
22 Dumbbell Snatches
22 Toes to Bar
22 Handstand Push Ups
22 Calorie Row

Aim
Physical – Blood Flushing
Mental – Pacing

Recovery/Cooldown
Capsule Stretch
Diamon Frog

Bonus Work
Alt EMOM 20
Rope Climb
2 Overhead Squats

Wednesday

Weightlifting
1RM Power Snatch
1RM Power Clean & Push Jerk

Aim
Physical – Power
Mental – Focus

Recovery/Cooldown
Shoulder Extension Stretch
Bretzel

Bonus Work
3 rounds for time of:
25 deadlifts
Bike 1,000 meters
Men: 225 lb.
Women: 155 lb.

Thursday

Metcon
4 Rounds
400m Run
15 Man Makers 22.5/15Kg
9 Muscle Ups

Aim
Physical – Upper Body Strength/Endurance
Mental – Skill Development

Recovery/Cooldown
Wall Ball Thoracic Stretch

Bonus Work
EMOM 10
L-Sit
Score is shortest round

Friday

Metcon
AMRAP 12
100 Double Unders
100′ Handstand Walk
100 Double Unders
100 Pistols

Aim
Physical – Skill Endurance
Mental – Equanamity

Core
6 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Recovery/Cooldown
Calf Stretch
Hanging Lat Stretch

Saturday

Metcon
“Bar Fight”
For time:
50 Chest-to-bar Pull-ups
40 Toes-to-bar
30 Clean & Jerks, 93/66Kg

Aim
Physical – TEST
Mental – TEST

Recovery/Cooldown
Straddle Stretch

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