Murph & Barcelona Prep Week 5

Monday

Metcon
Zinddy
250/200m Ski/Row
5 Pull ups
10 Push Ups
15 Dumbbell Back Squat 22.5/15

Aim
Shoulder Endurance

Mobility
Hurdle Stretch
Capsule Stretch

Tuesday

Metcon
Carrot Cake
10- 15- 20
Burpees over the bar
20- 15 -10
Hand Stand Push Ups
Rest 2 min

Amrap Unbroken Hang Power Cleans 61/43kg
Every time you drop the bar do 20 Double Unders

Aim
Smart Pace

Mobility
Forearm Stretch
Seal Stretch

Wednesday

Metcon
I Run
Buy in 600m run
6 Rounds
6 Power snatch 52/35kg
6 Box Jumps
6 Toes To Bar
Cash out 600m run

Aim
Barbell Cycling

Mobility
Couch Stretch
Bretzel Stretch

Thursday

Metcon
Barthelona
For Time:
1000m Bike
20m Sled Push
500m Row
20m Sled Pull
500m Ski
40 Burpee Broad Jumps
1000m Bike
100m Farmer Carry
500m Row
50m Lunges
500m Ski
50 Wall Balls

Aim
Engine Builder

Mobility
Straddle Stretch
Samson Stretch

Friday

Metcon
Bíodh grá agaibh dá chéile.
2 Rounds of:
4 Ground To Overhead 61/43kg
4 Burpees Over The Bar
8 Toes To Bar

2 Rounds of:
4 Ground To Overhead 61/43kg
4 Burpees Over The Bar
8 Pull Ups

2 Rounds of:
4 Ground To Overhead 61/43kg
4 Burpees Over The Bar
8 Chest To Bar Pull Ups

1 Rounds of:
4 Ground To Overhead 61/43kg
4 Burpees Over The Bar
8 Bar Muscle Ups

Aim
Full body strength & skill test

Mobility
Bretzel Stretch
Capsule Stretch

Saturday

Metcon
Cute Socks
1 Rope Climb
10m Sled Backward March
10 Push Press 22.5/15kg

Cute Socks .1
5 Abwheel Roll Outs
10m Sled Pull
10 Double Under Crossover

Aim
Strength

Mobility
Scorpion Stretch