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Workouts 2 July- 7 July (Everyday is a chance to get better!)

Monday

Metcon
2018 Age Group Online Qualifier 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans 111/77Kg

Aim
Physical – TEST (Grip Endurance & Strength)
Mental – TEST

Recovery/Cooldown
Sealrocks
Semi Circles

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

Tuesday

Metcon
2018 Age Group Online Qualifier 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 bar facing burpees
3 snatches 75/52Kg

Aim
Physical – ANOTHER TEST (Sprint Strength & Skill)
Mental – Timing short rest

Recovery/Cooldown
Capsule Stretch
Bretzel Stretch

Bonus Work
10 Rounds
12 Calorie Bike
8 D-Ball Cleans
4 Bench Press 70/50Kg

Wednesday

Structure
3 Rounds
50′ Stiff Legged Bear Crawl with Sled
50′ Handstand Walk

3 Rounds
21/15 Calorie Bike
1 Sled Rope Pull (Anyway)

Aim
Physical – Joint Health/Grunt Work
Mental – Concentration/Redzone

Recovery/Cooldown
Straddle Stretch

Bonus Work
3 Rounds (not for time)
100′ Farmers Carry
12-20 Stall Bar Leg Raises

Thursday

Metcon
10 Rounds:
12 Bar Facing Burpees
9 Thrusters 61/43Kg

Aim
Physical – Muscular Endurance
Mental – Self Talk

Recovery/Cooldown
Couch Stretch

Friday

Metcon
8 x 400m Run
-rest two minutes between efforts-

Aim
Physical – Running Pacing
Mental – Breathing focus

Recovery/Cooldown
Banded Hamstring Stretch
Calf Stretch

Bonus Work
Yoke Walk
6 x 50′

Saturday

Metcon
4 Rope Climbs
16 Overhead Squats 70/48Kg
3 Rope Climbs
12 Overhead Squats
2 Rope Climbs
8 Overhead Squats

Aim
Physical – Upper Body Strength/Stability
Mental – Pacing/Focus

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