Midterms are close by…!

Monday

Metcon
Ocean 2
In a 3:30s window do:
5 Deadlifts 125/93kg
10 Pull Ups
15/12 Cal Assault Bike
Amrap Burpees on the remaining time
*Rest 90s & repeat for another 4 rounds.

Aim
Grip & Endurance

Mobility
Seal Stretch
Samson Stretch

Tuesday

Metcon
Acrophobia
Amrap 15
10 Barbell Overhead Lunges 43/29kg
10 Toes To Bar
10 Push Presses 43/29kg

Aim
Shoulder & Core

Mobility
Standing Quad Stretch
Banana Stretch

Wednesday

Metcon
Clutch
6 Rounds for time of:
200m run
16 Dumbbell Snatches 30/17.5kg
12 Cal Ski/Row
8 Single Arm Dumbbell Thruster 30/17.5kg

Aim
Posterior Chain & Quads

Mobility
Bretzel Stretch
Capsule Stretch

Thursday

Metcon
Cannoli
80 Cal Row
10 Wall Walks
60 Cal C2Bike
20 Chest To Bar Pull Ups
40 Wall Balls 20/14lbs
10 Bar Muscle Ups
20 Ski Erg

Aim
Gymnastics Under Fatigue

Mobility
Straddle Stretch
Wall Pec Stretch

Friday

Metcon
Strength
Front Squat 8-8-5-5-3-3
Dumbbell Bench Press 8-8-8-8-8-8

Condtitoning 12
8 Box Jump Overs
6 Abwheel Rollouts
4 Suitcase Carry

Aim
Strength

Mobility
Couch Stretch
Wall Pec Stretch

Saturday

Metcon
Tesla
Amrap 16
3-6-9-3-6-9…
3 Power Snatch 61/43 kg
3 Toes to Bar
3 Lateral Burpees Over The Bar

Aim
Barbell Cycling Under Fatigue

Mobility
Pigeon Stretch
Straight Leg Crossover Stretch