Revise time calculations, tighten caps, accessory 3x/week

- Revised movement speed table: kipping gymnastics ~30% faster than
  previous estimates, split strict vs kipping variants, added missing
  movements (Pistol to Box, Wall Ball, KB Swing, etc.)
- Tighter time cap formula: goal high end x 1.25-1.30 instead of
  loose safety net padding
- Recalculated timeCap, goal target, and stimulus duration for all
  26 affected metcons (e.g. Dark Granite TC 18->12, validated by
  real 7min finish at Advanced)
- Accessory limited to 3x/week (Mon/Wed/Fri only), removed from
  Tue/Thu/Sat/Sun sessions
- Session target 50min +/-5, Sundays 35-42min (recovery)
- Rebalanced all 32 sessions: adjusted warmup/strength durations,
  recalculated estimatedMinutes

Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>

Author: OneMuppet