Monday
Metcon
“Mini Atalanta”
800m Run
5 Rounds
5 Handstand Push Ups
10 Pistols
15 Pull Ups
800m Run
Aim
Muscle & Joint Endurance
Mobility
Capsule Stretch
Pigeon Stretch
Tuesday
Metcon
“Old Regionals Workout”
21-15-9 reps:
Deadlift 143/93Kg
Box Jumps 32/24″
Aim
Strength & Power / Effort
Mobility
Bretzel
Wednesday
Strength
Strict Press
5-5-5-3-3-3-1-1-1
Palov Press
8 reps each round
Kettlebell Bench Rows
12 reps each round
D-Ball Carries
50′ each round
Mobility
Ring Pec Stretch
Ring Lat Stretch
Thursday
Metcon
“Gyllenhaal”
AMRAP 16
16 “Regionals” Dumbbell Lunges
16 Ring Rows
Aim
Single Leg Strength & Shoulder Stability
Mobility
Couch Stretch
Friday
Metcon
“Perpetual Motion”
Every 5 Minutes for 5 Rounds
350m Row
300m Run
AMRAP Skips
*Pick Crossovers, Double Unders, or Backwards Skips
**no break
Aim
Cardio & Concentration
Mobility
Hurdler Stretch
Saturday
Metcon
“Air Force”
For Time
20 Thrusters 43/29Kg
20 Power Cleans 43/29Kg
20 Push Jerks 43/29Kg
20 Overhead Squats 43/29Kg
20 Front Squats 43/29Kg
4 Burpees at the top of each minute
20 Minute Mercy Clock
Aim
Intensity
Mobility
Straddle Stretch