Monday
Strength/Structure
3 Rounds (for weight)
500m C2 Bike
5 Weighted Chin Ups
50′ Backwards Sled Drag
3 Rounds (for weight)
500m Row
5 Bench Press
25′ Seated Sled Rope Pull
Mobility
Cactus Stretch
Tuesday
Metcon
“Team Quarterfinal 1 (as an individual)”
every 2 minutes, complete 5 rounds of:
10 lateral burpees over the bar
10 front squats 84/57Kg
Max muscle-ups
-rest 2 minutes-
Aim
Speed Strength
Mobility
Frog Stretch
Butterfly Stretch
Wednesday
Metcon
“Rodrigo”
10 Rounds
200m Run
3 Wall Walks
10 Kettlebell Swings 24/16Kg
Aim
Pacing & Breathing
Mobility
Capsule Stretch
Hurdler Stretch
Thursday
Strength
Overhead Squat 1RM
Metcon
21 Cal Ski
15 Bar Facing Burpees
9 Overhead Squats 60%
Mobility
Straddle Stretch
Friday
Metcon
“Healy”
AMRAP 20
5 Strict Toes To Bar
10 Hand Release Push Ups
15 Wall Balls
Aim
Joint Heath / Gymnastics Endurance
Mobility
Wall Shoulder/Pec Stretch
Couch Stretch
Saturday
Metcon
“Isabel”
30 Snatches 61/43Kg
Aim
Strength & Power Endurance
Mobility
Straddle Stretch