Monday
Metcon
“Split Open”
5 Rounds
10 Single Arm Dumbbell Overhead Lunges 22.5/15Kg
10 Dumbbell Box Step Ups 22.5/15Kg
10 Strict HSPU
10m Handstand Walk
Aim
Shoulder Endurance, Single Leg Strength / Patience
Mobility
Capsule Stretch
Tuesday
Strength
Snatch
1RM
Metcon
2 Rounds
20 Cal Erg
15 Lateral Bar Hop Burpees
10 Snatches at 50% of above
Aim
Skill Development / Reset & Pace
Mobility
Book Opener Stretch
Saddle Stretch
Wednesday
Metcon
“Georgia”
1200m Run
60 Toes to Bar
30 Devil’s Presses
Aim
Cardio, Core & Cursing
Mobility
Bretzel Stretch
Seal Stretch
Thursday
Metcon
“Bad Blood”
20 Rounds
1 Bar Muscle Up
2 Bar Facing Burpees
3 Thrusters 60/40Kg
Aim
Sport Practice, Pacing / Self Talk
Mobility
Couch Stretch
Friday
Metcon
“Durst”
AMRAP 20
200m Run
3 Weighted Chins
3 Abwheel Rollouts
Aim
Arm Strength / Awareness
Mobility
Straddle Stretch
Saturday
Metcon
“Ye Old Regionals Event”
5 Rounds
10 Deadlifts 100/70Kg
50 Double Unders
Aim
Back Strength, Central Nervous System Development / Positivity
Mobility
Hurdler Stretch