24 July – 29 July (BBQ This Saturday!)

Monday
Metcon
“Running Elizabeth”
800m Run
21 Power Cleans 61/43Kg
21 Ring Dips
600m Run
15 Power Cleans 61/43Kg
15 Ring Dips
400m Run
9 Power Cleans 61/43Kg
9 Ring Dips

Aim
Power Endurance / Upper Body Strength

Mobility
Ring Pec Stretch
Double Leg Hamstring Stretch

Tuesday
Metcon
“Julie”
100 Double Unders
80 Cal Ski/C2 Bike
60 Burpees
40 Dumbbell Thrusters 15/10Kg
20 Strict Pull Ups

Aim
Fun, Mental Challenge

Mobility
Couch Stretch

Wednesday
Strength
CrossFit Total
1RM Back Squat
1RM Strict Press
1RM Deadlift

Mobility
Pigeon Stretch
Bretzel Stretch

Thursday
Metcon
“Triple Swift”
18 Cal Erg
15 Burpee Box Jump Overs
12 Pull Ups

• rest 3 minutes –
  18 Cal Erg
  15 Burpee Box Jump Overs
  12 Chest to Bar Pull Ups
• rest 3 minutes –
  18 Cal Erg
  15 Burpee Box Jump Overs
  12 Bar Muscle Ups

*Rotate through SkiErg, Rower, and Air Bike

Aim
Sprint Work & Recovery

Mobility
Box Pigeon Stretch
Box Shoulder Stretch

Friday
Skill
Handstand Holds

Metcon
“Airborne”
AMRAP 15
40 Crossovers
20 Dumbbell Snatches 22.5/15Kg
10 Shuttle Runs (no touch)

Aim
Agility

Mobility
Crossover Stretch
Capsule Stretch

Saturday
Metcon
“Journey 2”
Complete the following work, breaking up any way you want.
75 Overhead Squats 35/20Kg
75 Knees to Elbow

Aim
Core

Mobility
Seal Stretch
Seated IT Band Stretch