Monday
Metcon
“Ellsberg Paradox”
AMRAP 20
10 Cal Erg
10 Push Ups
10 Toes To bar
Aim
Foundational Fitness
Mobility
Wall Shoulder Stretch
Tuesday
Metcon
“Crossover 11.1”
AMRAP 15
30 Crossover Skips
15 Power Snatches 35/20Kg
Aim
Breath Control & Coordination
Mobility
Calf Stretch
Straddle Stretch
Banded Lat Stretch
Wednesday
Metcon
“Quartermaster”
2 Rounds
30 Chest to Bar Pull ups
15 Front Squats 80/55Kg
Aim
High Intensity Training
Mobility
Frog Stretch
Butterfly Stretch
Thursday
Metcon
“The Last Great American Dynasty”
1,2,3…8,9,10,9,8…3,2,1
Burpees
Kettlebell Swings 24/16Kg
Aim
Hinging
Mobility
Shoulder Extension Stretch
Seal Stretch
Friday
Metcon
“Mika”
AMRAP 30
10 Cal Erg
10 Abwheel Rollouts
10 Pendlay Rows
10 Half Kneeling Press each side
Aim
Active Recovery / Base aerobic fitness
Mobility
Ring Pec Stretch
Saturday
Metcon
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 43/29Kg
Aim
Core/Shoulder Endurance
Mobility
Half Moon Lat Stretch
Butterfly Stretch