Monday
Metcon
“Billie Joe Armstrong”
2-2-2-3 minutes of:
15/10 Cal Ski
15 Box Jump Overs 12/8″
AMRAP Toes to Bar
-rest 2 minutes-
Aim
Breath Control / Core Endurance
Mobility
Saddle Stretch
Underneath Stretch
Tuesday
Metcon
“Retaliatory Compliment”
21 Deadlifts 125/85Kg
42 Wall Balls
15 Deadlifts
30 Wall Balls
9 Deadliftts
18 Wall Balls
Aim
Lower Back Strength & Endurance
Mobility
Bretzel Stretch
Wall Ball Thoracic Stretch
Wednesday
Strength
1A) Oblique Kettlebell March
3-4 x 12-16 reps
1B) Sled Bear Crawl
3-4 x 25′
2A) Single Arm Bench Kettlebell Rows
3-4 x 12 reps
2B) Seated Sled Hand over Hand Rope Pull
3-4 x 25′
Mobility
Capsule Stretch
Bully Stretch
Thursday
Metcon
“Kelce”
6 Rounds
5 Wall Facing Handstand Push Ups
10 Pull Ups
15 Cal Row/C2Bike
20 Crossover Skips
Aim
Coordination & Accuracy
Mobility
Shoulder Extension Stretch
Hamstring Stretch
Friday
Metcon
30 Squat Clean Thrusters 70/45Kg
Aim
Power!
Mobility
Frog Stretch
Butterfly Stretch
Saturday
Metcon
Open 16.1ish
Complete as many rounds and reps as possible in 20 minutes of:
8 overhead lunge 43/29Kg
8 burpees
8 overhead lunge
8 chest-to-bar pull-ups
Aim
Sport Practice
Mobility
Straddle Stretch