Monday

Metcon
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches 70/48Kg

Rest 2 minutes between rounds.

Aim
Physical – Lactate Threshold/Recovery
Mental – Pain Tolerance

Recovery/Cooldown
Shoulder Extension Stretch
Rollovers

Bonus Work
5 Rounds (not for time)
Zercher Yoke Walk
Peg Board Ascent

Tuesday

Metcon
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Aim
Physical – Pacing
Mental – Work/Rest Intervals

Recovery/Cooldown
Couch Stretch

Bonus Work
EMOM 10
Hollow Hold
*Record shortest hold

Wednesday

Metcon
AMRAP 20
5 Bar Muscle Ups
10 Strict Handstand Push Ups
20 Toes to Bar

OR
15 Inverted Rows
20 Push Ups
30 V-Ups

Aim
Physical – Gymnastics Development
Mental – Humility

Recovery/Cooldown
Capsule Stretch
Bully Stretch

Bonus Work
4 Minutes Rowing at 16 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 18 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 20 strokes/minute

Thursday

Metcon
21-15-9
Deadlift 102/70Kg
Dumbbell Thrusters 22.5/15Kg

Aim
Physical – Strength Endurance
Mental – Self Talk

Recovery/Cooldown
Bretzel Stretch
Seal Stretch
Semi Circles

Bonus Work
EMOM 10
L-Sit Hold
Record Shortest Hold

Friday

Metcon
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

Aim
TEST

Recovery/Cooldown
Straddle Stretch

Bonus Work
1A) Bench Press
5 x 10
1B) Close Grip Lat Pull Down
5 x 10

Saturday

“Baker’s Dozen”
Teams of 3, For Time (30 Minute Cap):
90 Calorie Bike
60 Box Jump Overs (24/20)
60 Front Squats 60/40Kg
60 Toes to Bar
60 Push Jerks 60/40Kg
60 Box Jump Overs (24/20)
90/60 Calorie Bike
60 Box Jump Overs (24/20)
60 Front Squats 60/40Kg
60 Toes to Bar
60 Push Jerks 60/40Kg
60 Box Jump Overs (24/20)
90 Calorie Bike