Monday
Skill
Skin The Cat
Metcon
“Acid Bath”
500/400m Ski Erg
500/400m Row Erg
1000/800m Bike Erg
Aim
Redzone Tolerance
Mobility
Saddle Stretch
Cactus/Crossover Stretch
Tuesday
Strength
1RM Front Squat
Conditioning
AMRAP 10
50′ Handstand Walk
50 Skips*
*Choose the hardest. Sandra, go for Double Crossovers
Mobility
Pigeon Stretch
Wednesday
Structure
1A) Strict Press
5-5-5-5
1B) Backwards Sled March
4 x 50′
1C) Banded Pull Aparts
4 x 12
2A) Weighted Pull Ups
3-3-3-3
2B) Sled Bear Crawl
4 x 50′
Mobility
Wall Hinge Stretch
Wall Pec Stretch
Thursday
Metcon
“Life, The Universe, And Everything”
42 Cal C2 Bike
42 Lateral Burpees Over Dumbbells
42 Dumbbell Power Cleans
42 Box Jump Overs
Aim
Lower Back Endurance
Mobility
Box Pigeon Stretch
Shoulder Extension Stretch
Friday
Metcon
“Fran”
21-15-9
Thrusters 43/29Kg
Pull Ups
Aim
Hurt Feelings 😛 / Calm Pacing!
Mobility
Quad Stretch
Saturday
Metcon
“Metonymy”
800m Run
50 Kettlebell Snatches 24/16Kg
25 Cal Air Bike
50 Kettlebell Snatches 24/16Kg
800m Run
Social Post
Running, Kettlebells & Bike
Building Resilient Cores