Monday
Metcon
“Bicouplet 1”
21-15-9 reps:
Power Snatch 40/25Kg
Chest to Bar Pull Ups
Aim
Grip & Back Endurance / Pacing
Mobility
Forearm Stretches
Half Moon Lat Stretch
Tuesday
Metcon
“50:22”
AMRAP 18
100 Double Unders
50′ Handstand Walk
100 Double Unders
22 Pistols
Aim
Skills
Mobility
Capsule Stretch
Quad Stretch
Wednesday
Metcon
“Dubai”
At 0:00 on the clock
21-15-9 Reps
Assault Bike
Toes to Bar
At 12:00 on the clock
21-15-9
Calories Row
Bar Facing Burpees
Aim
Sprint Pacing & Recovery
Mobility
Straddle Stretch
Thursday
Strength
Every Minute for 30 Minutes
1 Power Clean
Mobility
Bretzel Stretch
Friday
Metcon
“Half Regionals 12.4”
For Time
25 Back Squats 60/40Kg
20 Pull-Ups
15 Shoulder-to-Overheads 60/40Kg
25 Front Squats 45/30Kg
20 Pull-Ups
15 Shoulder-to-Overheads 45/30Kg
25 Overhead Squats 30/20Kg
20 Pull-Ups
15 Shoulder-to-Overhead 30/20Kg
Aim
Strength / Enthusiasm
Mobility
Frog Stretch
Butterfly Stretch
Saturday
Metcon
“Buzzsaw”
400m Run
16 Devil’s Presses
16 Dumbbell Box Step Overs
400m Run
12 Devil’s Presses
12 Dumbbell Box Step Overs
400m Run
8 Devil’s Presses
8 Dumbbell Box Step Overs
Aim
Lower Body & Back Endurance
Mobility
Box Pigeon Stretch
Box Shoulder Stretch