Monday

Strength
Box Step Ups (Front Rack)
4 x 12 steps

Metcon
“Heavy Grace”
30 Clean & Jerks, 102/70Kg

Mobility
Pigeon Stretch – 2 Mins per side
Seal Rocks – 2 Minutes

Bonus Core
EMOM 10 Hanging L-Sits
*Record shortest hang

Bonus Work
500m Row

Tuesday
Strength
5 Rounds, not for time
1 Turkish Get Up each side
10 Weighted Pull Ups
50′ Med Ball Walk

GOAT DAY
Alt EMOM 20
1) Pick two movements you struggle with
2) Pick a rep scheme that allows for 25-30 seconds of work
3) Aim is to finish feeling better about movements

e.g.
Alt EMOM 20
1) 8 Burpees
2) 5 Thrusters

Bonus Core
4 Rounds
40 Seconds Right Side Plank
20 Seconds Rest
40 Seconds Left Side Plank
20 Seconds Rest

Wednesday
Gymnastics/Connectivity
AMRAP 12
50′ Handstand Walk
100′ Farmer’s Carry

CardiBrace
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Calorie Bike
-30 seconds rest-
C) 1 Minute Max Double Unders
-30 seconds rest-
D) 1 Minute Max L-Sit Hold
-30 seconds rest-

Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank

Thursday
Skill
Snatch
1RM

Metcon
400m Run
30 Wall Balls
400m Run
30 Box Jump Overs 24″/16″
400m Run
30 Kettlebell Snatches (15 right/15 left) 24/16Kg
400m Run
30 Burpees

Bonus Core
30 Hollow/Arch Rolls

Bonus Work
3 Sled Pulls
3 Overhead Yoke Carries

Friday
Strength
Overhead Lunges
4 sets of 12 steps
take the weight from the floor

Metcon
200 Double Unders
100 Pistols
50 Strict Handstand Push Ups

Bonus Work
2400m Assault Bike
9 100′ D-Ball walks
1600m Assault Bike
7 100′ D-Ball Walks
800m Assault Bike
5 100′ D-Ball Walks

Saturday
Metcon
“Chasin Jason”
400m Run
21 Bar Facing Burpees
21 Power Cleans 70/47Kg
400m Run
15 Bar Facing Burpees
15 Power Cleans 70/47Kg
400m Run
9 Bar Facing Burpees
9 Power Cleans 70/47Kg