Monday

Weightlifting
Squat Snatch
2 2 2 2 2

Metcon
Cake has to be sweet!
3 Rounds for time:
400m Run
8 Overhead Squat 43/29kg
12 Toes To Bar

Aim
Skill & Core

Mobility
Samson Stretch
Straddle Stretch

Tuesday

Metcon
Neurotoxicity
100Cal Row/Air Bike
4 Burpees To a Plate At The Start Of Each Minute

Aim
Engine Builder

Mobility
Bretzel Stretch
Scorpion Stretch

Tuesday HYROX 6pm

Metcon
For Time
400m Run
400m Ski
400m Run
400m Row
400m Run
800m Air Bike
40m Burpee Broad Jumps
40m Lunges
40 Wallballs
800m Air Bike
400m Run
400m Row
400m Run
400m Ski
400m Run

Aim
Lung Test

Wednesday

Weightlifting
Squat Clean and Split Jerk
1 1 1 1 1

Metcon
Thumb Tape
Amrap 12
6 Burpees Over The Bar
5 Hang Cleans 61/43kg
4 Front Squat
3 Jerks

Aim
Strength

Mobility
Pigeon Stretch
Halfmoon Stretch

Thursday

Metcon
Tierra del Fuego
Every 5 min 3 min work 2 min rest for 5 rounds
5 Handstand Push Ups
10 Box Step Ups 22.5/15kg
250m Ski

Aim
Ability to recover

Mobility
Straight Leg Crossover Stretch
Sealrock Stretch

Thursday HYROX 6pm

Metcon
Amrap 32min
400m Run
20m Sled Pull
400m Run
30m Burpee Broad Jumps
400m Run
40m Lunges
400m Run
50 Wallball Thrusters

Aim
Leg Endurance

Friday

Metcon
Now What?
2 Rounds of:
11 Pull Ups
33 Kettlebell Swings 24/16kg
55 Sit Ups
77 Wallballs 20/14lb
99 Double Unders

Aim
Muscle Endurance

Mobility
Calf Stretch
Banana Stretch

Saturday

Barbells & BBQ, Starting at 10am

Ps: desserts and drinks are welcomed. 😛