Open Prep Cycle Week 5

Monday

Metcon
Little Mean Man
1-2-3-4-5-6-7-8-9-10
Dumbbell Thrusters 22.5/15kg
Burpees

10-9-8-7-6-5-4-3-2-1
Pull Ups

Aim
Shoulder Endurance & Grit

Mobility
Samson Stretch
Bretzel Stretch

Tuesday

Metcon
New Shoes
Every 5 Minutes for 5 Rounds
50 Double Unders
15 Cal Row/Ski
10 Shoulder to Overhead 43/29kg

Aim
Recovery

Mobility
Calf Stretch
Wall Hinging Stretch

Wednesday

Metcon
Nasty Girls With a Bar
3 Rounds For Time
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Cleans 61/43kg

Aim
Lower Body Stamina

Mobility
Couch Stretch
Wall Hinging Stretch

Thursday

Metcon
Amrap 30
200m Run
250m Ski
200m Run
20m Sled Push 100/75kg
200m Run
20m Sled Pull 20/10kg
200m Run
20m Burpee Broad Jumps
200m Run
250m Row
200m Run
750m Bike
200m Run
20m Lunges 20/10kg

Aim
Engine

Mobility
Complex

Friday

Metcon
Pharmakon
10 Rounds
3 Chest To Bar Pull Ups
6 Handstand Push Ups
9 Shuttle Run

Aim
Uper Body Endurance

Mobility
Capsule Stretch
Seal Stretch

Saturday

Metcon
2008 Games-ish
5 deadlifts 84/61kg
10 burpees

Aim
Judged Workout

Mobility
Straight Leg Crossover Stretch
Straddle Stretch