Monday
Metcon
Murph
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Aim
Full Body Test
Tuesday
Metcon
This is not a sled day!
Amrap 14
50ft Stiff Leg Bear Sled Pull
10 Biceps Curls 22.5/15kg
10 Side High Plank w Twist 2.5/1.5kg
10 Lateral Shoulder Raises
Amrap 14
50ft Backward Sled Pull
10 Standing Arnold Press 15/10kg
10 Elevated Foot Reverses Lunges 22.5/15kg
10 Elevated Feet Row
Aim
Functional Strength
Wednesday
Metcon
Hurt Feelings
5-10-15-20-25
Power Snatches 35/20
Burpee Box Jump Overs 24/20 inch
Aim
Sport Practice / Enthusiasm
Thursday
Metcon
No More Tay Tay Thursdays?
In a 3 min window for 5 rounds:
30 Double Unders
20 Cal Ski/Row
AMRAP Hand Stand Push Ups
Rest for 2 min
Aim
Gymnastics intervals & upper body strength
Friday
Metcon
Anastasia
21-15-9-6-3
Sumo Deadlift High Pull 35/20kg
Thrusters 35/20kg
V-ups
Aim
Power, coordination, and core
Saturday
Metcon
“Hominem te esse memento!”
Ski 500/400m
Row 500/400m
Bike 700/500m
10 Dumbbell Front Squats 22.5/15kg
*Repeat and add 5 Squats after each round!
Aim
Cardio Engine + Leg Endurance