Monday
Metcon
“Split 23.1”
2 Rounds
30 Calorie Row
25 Toes to Bar
20 Wall Balls
15 Power Cleans 61/43Kg
10 Muscle Ups
Aim
Sport Practice
Mobility
Bretzel Stretch
Tuesday
Metcon
“Baroness Bertha von Suttner”
AMRAP 14
5 Handstand Push Ups
10 Front Rack Lunges 45/30Kg
40 Double Unders
Aim
Muscle Endurance and Skill
Mobility
Couch Stretch
Wall Twisting Shoulder Stretch
Wednesday
Health/Structure
1A) Backwards Sled Marches
3-4 x 50′
1B) Pendlay Rows
3-4 x 8-12
2A) Stiff Legged Sled Bear Crawls
3-4 x 50′
2B) D-Ball Shoulder Carries
3-4 x 25′ each side
2C) Side plank twist
3-4 x 8 each side
Thursday
Metcon
“The Tortured Poets Department”
4 Rounds
4 Minute Window
30/25 Cal Ski
20 Box Jump Overs
AMRAP Chest to Bar Pull Ups
-rest 2 minutes-
Aim
Breath Control & Recovery
Mobility
Box Shoulder & Box Pigeon Stretch, What Else?
Friday
TBC
Saturday
24.2