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Workouts 6 August- 11 August (Let’s Do This!)

Monday

Metcon
“Evil Glen”
For Time:
30 Clean and Jerks 84/61Kg
1 Mile Run
10 Legless Rope Climbs
1 Mile Run
100 Barbell-Facing Burpees

Aim
Physical – CHALLENGE
Mental – CHALLENGE

Recovery/Cooldown
Capsule Stretch
Bretzel Stretch

Tuesday

Metcon
Age Group Online Qualifier Workout 3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Aim
Physical – TEST
Mental – TEST

Recovery/Cooldown
Couch Stretch

Bonus Work
4 x 50′ Overhead Yoke Walks

Wednesday

Metcon
In 2-minute windows*:
9 Chest to Bar Pull Ups
9 Bar Facing Burpees
Max-rep Thrusters 45/30Kg
Rest 1 minute, then repeat until 75 reps of thruster are complete
*3 2-minute intervals then a 3-minute interval

(Chest to Bar Pull Ups must be done with an abmat)

Aim
Physical – Lactate Recovery
Mental – Effort

Recovery/Cooldown
Couch Stretch

Bonus Work
EMOM 10
D-Ball Hold
*Record shortest hold

Thursday

Weightlifting
1RM Jerk

Aim
Physical – Strength
Mental – Virtuosity/Belief

Core
8 Rounds
20 second right side plank
10 second rest
20 second left side plank
10 second rest

Recovery/Cooldown
Twisting Lat Stretch

Bonus Work
21-18-15-12-9-6-3
Calories Bike
V-Ups

Friday

Metcon
EVENT 5 (IN REVERSE)
For time:
50-ft. left-arm dumbbell overhead lunge
50-ft. right-arm dumbbell overhead lunge
50 dumbbell box step-overs
50-cal. Assault Bike
50 toes-to-bars
50 handstand push-ups

M 70-lb. dumbbells, 24-in. box,
F 50-lb. dumbbells, 20-in. box,

Recovery/Cooldown
Frog Stretch

Bonus Work
A) 5 x 12 Lat Pull Downs
B) 5 x 50′ D-Ball Walk

Saturday

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

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