Murph & Barcelona Prep Week 6

Monday

Metcon
Backwards 1
10 Ring Rows
10m Backward Sled March
10 Russian Twists
10 Good Mornings

Backwards 2
10m Yoke Zercher Carry
10 Hip Thrusts
10 Floor Press
10m Backward Walk D-Ball Carry

Aim
Sleds

Mobility
Standing Quad Stretch
Ring Pec Stretch

Tuesday

Metcon
Euphoria
In 6 minutes complete :
10 Burpee Knee Tucks
10 Front Rack Lunges 22.5/15kg
10 Cal C2Bike
10 Push Press 22.5/15kg
Amrap Crossovers
2 min rest

Aim
Recovery

Mobility
Pigeon Stretch
Capsule Stretch

Wednesday

Metcon
Don’t Bully Me…
5 Rounds for time of:
250/200m Row
6 Cleans 61/43kg
250/200m Ski
6 Shoulder to Overhead 61/43kg

Aim
Shoulders & Grip

Mobility
Forearm Stretch
Bretzel Stretch

Thursday

Metcon
Sweeney
800m Run
6 Pull Ups
10 Push Ups
14 Air Squats

Aim
Murph Prep

Mobility
Scorpion Stretch
Figure Four Stretch

Friday

Metcon
Ring Annie & Run
2 Ring Muscle Ups before each set
50-40-30-20-10
Double unders
Sit ups
400m Run after each set

Aim
Skill under fatigue

Mobility
Calf Stretch
Saddle Stretch

Saturday

Metcon
Somebody That I Used To Know
30 Synchro Burpees Over The Bar
30 Synchro Wall Balls
30 Partner Deadlifts 120/95kg
20 Synchro Burpees Over The Bar
20 Synchro Wall Balls
20 Partner Deadlifts 120/95kg
10 Synchro Burpees Over The Bar
10 Synchro Wall Balls
10 Partner Deadlifts 120/95kg

Aim
Strategy/ Communication

Mobility
Seal Stretch
Bretzel Stretch