Monday
Strength
Bench Press
3-3-3-3-3-3-3
Pump
AMRAP 12
6 Abwheel Rollouts
6 Horizontal Rows
Mobility
Ring Pec Stretch
Scorpion Stretch
Tuesday
Metcon
“Oh My Quad”
Every 3 minutes for 10 rounds
12/8 calories assault bike
Aim
Physical – Lactate Threshold
Mental – Positivity
Recovery/Cooldown
Go for a walk
Wednesday
Metcon
“Amanda Ladder”
As Far As You Can in 15 Minutes
1 Muscle Up
1 Snatch 61/43Kg
2/2, 3/3, 4/4….
Aim
Skill
Mobility
Breakdancer Stretch
Shoulder Extension Stretch
Thursday
Metcon
“Wasabi”
6 Rounds
In a 2 Minute Window
15/10 Calorie Erg
10 Burpees
AMRAP Toes to Bar in Remaining Time
-rest 2 minutes-
Aim
High heart rate & recovery / effort
Mobility
Capsule Stretch
Cactus Stretch
Friday
Metcon
“Apollo”
AMRAP 16
4 Wall Walks
8 Kettlebell Swings
12 Shuttle Runs
Aim
Quality Movement
Mobility
Hurdler Stretch
Underneath Stretch
Saturday
Metcon
“CrossFit Open 14.5/16.5”
21-18-15-12-9-6-3
Thrusters 43/29Kg
Bar Facing Burpees
Aim
Sport Practice
Mobility
Couch Stretch