Back Squat & Strict Press Cycle Week 3

Monday

Metcon
All I Want For Christmas Is Dumbbells
1.2.3.4.5.6.7.8.9.10 reps for time of
Dumbbell Clean and Jerks 22.5/15kg
Burpees Over The Dumbbell

At the start of each round complete
10 Double Under

Aim
Pacing discipline

Mobility
Figure Four Stretch
Straight Leg Crossover Stretch

Tuesday

Metcon
Hybrid Rock Star .5
400m Ski
20m Sled Push 100/70kg
1000m Bike
20m Sled Pull 30/10kg
400m Row
40m Burpee Broad Jumps
400m Ski
100m Farmers Carries 24/16kg
1000m Bike
40m Lunges 20/10kg
400m Row
50 Wall Balls 20/14lbs

Aim
Engine Builder

Mobility
Straddle Stretch
Forearm Stretch

Wednesday

Metcon
Strength
Back Squat 5-5-5-3-3
Dumbbell Deadlifts 5-5-5-5-5

Condtioning
6 Shuttle Runs
6 Toes To Bar
6 High Plank Row

Aim
Strength

Mobility
Couch Stretch
Calf Stretch

Thursday

Metcon
Summer Of ‘ Whaaat?
9-15-21-15-9
Burpees
Cal Bike
Box Jump Overs 24/20″

Aim
Positive Self Talk

Mobility
Box Pigeon Stretch
Box Shoulder Stretch

Friday

Metcon
Open 23.1
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 20/14lbs
30 cleans 61/43kg
20 muscle-ups

Aim
Test

Mobility
Hurdle Stretch

Saturday

Metcon
Strength
Strict Press 5-5-5-3-3
Hammer Curls 5-5-5-5-5

Conditioning
4 Chin Ups
8 Hand Stand Push Ups
12 Overhead Lunges 22.5/15kg
200m Run

Aim
Strength

Mobility
Capsule Stretch
Break Dance Stretch