Monday
Smyths
3 Rounds
200m Run
20 Burpees
200m Run
20 Wall Balls
200m Run
20 Sit Ups
Aim: Cardio Test
Mobility
Straddle Stretch
Scorpion Stretch
Tuesday
Top 10%
AMRAP 18
5 Toes to Bar
8 DB Shoulder to Overhead 22.5/15kg
11 Hang DB Reverse Lunges Each Leg
Aim: Testing your grip
Mobility
Samson Stretch
Break Dance Stretch
Wednesday
Ice cream brownie
6 rounds for time:
10 Power Cleans 52/35
10 Push Ups
Mobility
Peck Stretch
Capsule Stretch
Thursday
Art of mediocre
AMRAP 18
6 Box Step Overs 22.5/15kg
12 Chest To Bar Pull Ups
18 Cal Ski/Row
Mobility
Forearm Stretch
Bretzel Stretch
Friday
Look who’s back
10,9,8,7,6,5,4,3,2,1
KB Swings
Ring Dips
V-Ups
Mobility
Shoulder Extension Stretch
Seal Stretch
Saturday
Soft C O’R
400m Runn
3 Rope Climbs
7 Squat Snatches 61/43kg
Aim: Weightlifting under fatigue
Mobility
Wall Hinging Stretch
Straight Leg Crossover Stretch