Open Prep Cycle Week 3

Monday

Metcon
The Real Ryanair
Two rounds of:
21 Dumbbell Clean and Jerk 22.5/15kg
15 Cal Air Bike
21 Hand Stand Push Ups
15 Cal Ski
21 Devils Presses 17.5/10kg
15 Cal Row

Aim
Posterior Chain Attack

Mobility
Bretzel Stretch
Capsule Stretch

Tuesday

Metcon
Quillo
Amrap 14
4 Strict Chin Ups
8 Straddle Press
12+12 Wood Chops

Amrap 14
8 Yates Row
25ft Hand Stand Walks
250m Ski

Aim
Strength

Mobility
Samson Stretch
Seal Stretch

Wednesday

Metcon
“Treacherous”
Every 5 Minutes for 5 Rounds
18/15 Cal Assault Bike
15 Box Jump Overs
12 Chest to Bar Pull Ups

Aim
Sprint Power (Jelly Legs)

Mobility
Ring Pec Stretch
Ring Lat Stretch

Thursday

Metcon
Eyelashes
400m Run
250m Ski
400m Run
20m Sled Push 100/70kg
400m Run
30m Burpees Broad Jumps
400m Run
40m Lunges 15/7.5kg
400m Run
20 Wall Balls 14/8lb

Aim
Engine Builder

Mobility
Bretzel Stretch
Seal Stretch
Samson Stretch

Friday

Metcon
Sapere aude
Amrap 8
5 Thrusters 43/29kg
8 Lateral Burpees Over The Bar
Rest 2 min
Amrap 8
2 Ring Muscle Ups
5 Powere Snatches 43/29kg
8 Lateral Burpees Over The Bar

Aim
Redline & Self Talk

Mobility
Straight Leg Crossover Stretch
Underneath Stretch

Saturday

Metcon
Regionals 18.5-ish
For time:
5 Rounds of:
10 handstand push-ups
10 toes-to-bars
10-cal. Assault Bike
10 dumbbell box step-overs
5m. right-arm dumbbell overhead lunge
5m left-arm dumbbell overhead lunge

Aim
Endurance / Equanimity

Mobility
Shoulder Extension Stretch