Monday

Metcon
For time:
800m run
40 Thrusters, 30/20Kg
800m run
40 Thrusters, 30/20Kg
800m run

Aim
Physical – Cardiorespiratory Endurance
Mental – Pacing

Cooldown/Recovery
Couch Stretch

Bonus Work
A) 4 x ME stall bar leg raises
B) 4 x 10 Lat Pull Downs

Tuesday

Gymnastics
Alternating every minute for 14 minutes
Strict Chest to Bar Pull Ups
Strict Handstand Push Ups

Alternating every minute for 14 minutes
Strict Toes to Bar
Pistols

*Score as you lowest reps each round

Aim
Physical – Gymnastics Practice/Endurance
Mental – Quality of Movement

Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog

Bonus Work
4 Minutes Rowing at 12 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 14 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 16 strokes/minute

Wednesday

Strength/Metcon
“Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2
*Pick two movements you feel need development and work on them for 15-20 seconds each round

Aim
Physical – Personal Improvement
Mental – Enthusiasm

Recovery/Cooldown
Straddle Stretch

Bonus Work
4 Rounds (not for time)
50′ D-Ball Walk
50′ Farmers Carry
50′ HS Walk

Thursday

Metcon
“Real Acid”
30/20 Calorie Bike
45 Bar Facing Burpees
60 Power Cleans 60/40Kg
45 Bar Facing Burpees
30/20 Calories Bike

Aim
Physical – Redline/Race Pace
Mental – PUSH!

Recovery/Cooldown
Frog Stretch
Seal rocks

Bonus Work
8 Rounds
20 seconds hollow, 10 seconds rest

Friday

Metcon/Strength
In a 12 Minute Window
Run 800m
Establish a 1RM Power Snatch

Aim
Physical – Test (Recovery)
Mental – Can you give equal effort to both tasks?

Recovery/Cooldown
Calf Stretch
Twisting Lat Stretch

Bonus Work
6 x 50′ Zercher Yoke Walks

Saturday

DODGEBALL!

Metcon
In teams of three
AMRAP 30
300m Row
30 Dumbbell Push Presses 22.5/15Kg
3 Rope Climbs
30 Box Jump Overs