Monday
Metcon
“Chadish”
10 Rounds
10 Box Step Ups 20″
10 Box Dumbbell Handstand Push Ups
Aim
Grit
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Tuesday
Metcon
“Midline Climb”
50 Deadlifts 50/35Kg
3/2 Rope Climbs
25 Cal Ski
3/2 Rope Climbs
25 V-Ups
3/2 Rope Climbs
25 V-Ups
25 Cal Ski
3/2 Rope Climbs
50 Deadlifts 50/35Kg
Aim
Core Endurance
Mobility
Straddle Stretch
Wednesday
Metcon
Amanda
9-7-5 reps:
Muscle Ups
Squat Snatches 61/43Kg
Aim
Skills, Balance, Coordination
Mobility
Capsule Stretch
Frog Stretch
Thursday
Metcon
“Trickie Dickie’s Triplet”
5 Rounds
200m Run
12 Toes to Bar
36 Double Unders*
*Or 12 Triple Unders
Aim
Breath Control
Mobility
Hurdler Stretch
Twisting Lat Stretch
Calf Stretch
Friday
Metcon
“Firestorm Clean”
20 Rounds
3 Cal Bike
2 Bar Facing Burpees
1 Clean 100/70Kg
Aim
Strength While Out of Breath
Mobility
Underneath Stretch
Saturday
Team Workout
“Lazar”
AMRAP 28
28 Synchro DB Snatches
28 Cal Erg (Split Anyway)
28 Synchro Pull Ups
28 Cal Erg (Split Anyway)
28 Partner Wall Balls