Open Prep Cycle Week 1

Monday
Metcon
Inspector Clouseau
10-9-8-7-6-5-4-3-2-1
Pull Ups
Dumbbell Front Squat 22.5/15kg
1-2-3-4-5-6-7-8-9-10
Hand Stand Push Ups

Aim
Build Strength & be strategic

Mobility
Samson Stretch
Capsule Stretch

Tuesday
Metcon
Bunny Hop
200 Backward Skips
50 Sit Ups
150 Crossovers Skips
50 Push Ups
100 Double Under Skips
50 High Plank Row 22.5/15kg

Aim
Cardio, Calves & Core

Mobility
Long Calf Stretch
Banana Stretch

Wednesday
Metcon
A haon
Build Up to a Heavy Push Press

A dó
21-15-9
Push Press 61/43kg
Chest to Bar Pull Ups

Aim
Upper body power & endurance

Mobility
Banana Stretch
Ring Pec Stretch

Thursday
Metcon
Killeagh
Amrap 15
10 Box Step Ups 22,5/15kg
5 Deadlifts 102/70kg
10 Alternating Leg V Ups

Aim
Midline Control

Mobility
Straddle Stretch
Breakdance Stretch

Friday
Metcon
Ring, Ring
8 Rounds For Time
2 Ring Muscle Up
4 Power Snatches 43/29kg
6 Box Jump Overs 24/20”

Aim
Good technique while out of breath

Mobility
Bretzel Stretch
Seal Stretch

Saturday
Metcon
Open 11.5
AMRAP in 20 minutes
5 Power Cleans 66/47kg (145/105 lb)
10 Toes-To-Bars
15 Wall Balls Shots 20/14 lb

Aim
Open Prep

Mobility
Couch Stretch
Wall Hinging Stretch