Monday
Warm Up/Movement
AMRAP 12
6 Single Arm Ring Rows
6 Candlestick Rolls
6 Side Plank Twists

Skill
Skin The Cat

Metcon
AMRAP 12
10 Weighted Sit Ups 22.5/15Kg
20 Dumbbell Snatches 22.5/15Kg

Aim
Physical – Core Strength
Mental – Grit

Recovery/Cooldown
Capsule Stretch

Bonus Work
5 Rounds
In a 1 Minute Window
15/10 Cal Bike
As many burpees in the remaining time
-rest 1 minute-

Tuesday
Metcon
2 Rounds
21 Handstand Push Ups
21 Power Snatches 35/25Kg
21 Toes to Bar
21 Box Jump Overs

Aim
Physical – “Open” Prep
Mental – Strategy

Recovery/Cooldown
Elevated Cat Stretch

Bonus Work
8 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest
(with PVC Pipe)

Wednesday
Metcon
EVENT 6
For time:

4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

M 70Kg | F 48Kg

Time cap: 14 minutes

Recovery/Cooldown
Wrist Stretches
Shoulder Extension Stretch
Quad Stretch

Bonus Work
4 Rounds (not for time)
Yoke Walk 50′
Farmers Carry 50′
Sled Crawl 50′

Thursday
Metcon
40/30 Cal Row
50 Wall Balls
60 Pull Ups
50 Wall Balls
40/30 Cal Row

Aim
Physical – Aerobic Capacity (Cardio)
Mental – Pacing/Self Talk

Recovery/Cooldown
Pigeon Stretch

Bonus Work
5 x 30 seconds on/30 seconds off
Weighted Plank

Friday
Metcon
8 Rounds
12 Bar Facing Burpees
2 Clean & Jerks
50-60-70-80-90-95-102-105%

Aim
Physical – Max Strength Under Fatigue
Mental – Staying Present

Recovery/Cooldown
Underneath Stretch
Shoulder Extension Stretch

Saturday
Metcon
20 Cal Assault Bike
15 Burpee Box Jump Overs 32/24″
10 Power Snatch 70/45Kg

Aim
Ouchiness

Recovery/Cooldown
Diamond Frog Stretch

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!