Monday
Metcon
Fran
21-15-9
Thrusters 43/29Kg
Pull Ups

Aim
Physical – Strength Endurance
Mental – Pacing/Strategy

Recovery/Cooldown
Elevated Cat Stretch

Bonus Work
Accumulate 5 Minutes in a D-Ball Hold
*Record total time

Tuesday
Christmas Day Open Gym

Wednesday
Metcon
“Powder Keg”
AMRAP 5:
600 Meter Run
1 Round of Cindy (5 pull ups/10 push ups/15 air squats)
Max Clean and Jerks 61/43Kg
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks 70/47Kg
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks 84/61Kg

Recovery/Cooldown
Twisting Lat Stretch

Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Thursday
Metcon
“Napalm”
2 Rounds for Time
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlifts 102/70Kg
40 Wall Balls

Aim
Physical – Blood Flushing/Pacing
Mental – Self Talk

Recovery/Cooldown
Seal Stretch

Bonus Work
EMOM 10
L-Sit
*Record Shortest time

Friday
Metcon
AMRAP 20
50 Double Unders
10 Front Squats 70/45Kg
1 Rope Climbs

Aim
Physical – Strength While Anaerobic (out of breath)
Mental – Grit

Cooldown/Recovery
45 seconds low/high couch stretch

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

Saturday
Strength
Push Press
3RM

Metcon
21-15-9
Power Clean 45/30Kg
Push Press 45/30Kg

Aim
Physical – Power
Mental – Focus/Self Belief

Recovery/Cooldown

Shoulder Extension Stretch

Bonus Work
AMRAP 10
10 Cal Ski Erg
5 D-Ball Cleans

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!