Triple 3 Week

Monday

Metcon
Skibidi l
Amrap 8
8 Dumbbell Snatch 30/17.5kg
5 Burpee Box Jumps 24/20′
2 Min Rest
Skibidi ll
Amrap 8
8 Pull Ups
5 Box Jumps Over

Aim
Grip & Lungs

Mobility
Seal Rocks Stretch
Bretzzel Stretch

Tuesday

Metcon
Before
25′ Sled Pull
8 Hip Thrust 80+/55+kg
8 Abwheel Rollouts

After
8 Gorilla Row
8 Sand Bag Cleans
8 Kettlebell Swings 32/24kg

Aim
Strength Day

Mobility
Couch Stretch

Wednesday

Metcon
Broligarchy
1 min Air Bike
1 min Ski
1 min C2Bike
1min Row
1min Rest

Aim
Improve your v2o

Mobility
Straddle Stretch
Halfmoon Stretch

Thursday

Metcon
Deululu
5 Rounds for time:
600m Run
1min Rest
10 Handstand Push Ups
10 Chest To Bar Pull Ups

Aim
Upper Body Push & Pull

Mobility
Capsule Stretch
Frog Stretch

Friday

Metcon
Solulu
Amrap 16
5 Power Cleans 52/36kg
5 Pull Ups
5 Power Jerks 52/36kg
5 Toes To Bar
5 Power Clean and Jerk 52/36kg
5 Bar Muscle Ups

Aim
Barbell Cycling & Gymnastics

Mobility
Pigeon Stretch
Forearm Stretch

Saturday

Metcon
“Triple Three”
3000m Row
300 Double Unders
3 Mile Run

Aim
Cardiovascular Fitness / Self-Talk

Mobility
Hurdler Stretch