Monday
Metcon
“Purple Cobras”
2 Strict Handstand Push Ups
10 Front Squats 60/40Kg
4 Strict Handstand Push Ups
8 Front Squats 70/45Kg
6 Strict Handstand Push Ups
6 Front Squats 80/50Kg
8 Strict Handstand Push Ups
4 Front Squats 90/55Kg
10 Strict Handstand Push Ups
2 Front Squats 100/60Kg
Aim
Strength
Mobility
Wall Hinge Stretch
Couch Stretch
Tuesday
Metcon
“Helena”
3 Rounds
400m Run
12 Bar Muscle Ups
21 Dumbbell Snatches 22.5/15Kg
Aim
Sport Practice
Mobility
Twisting Lat Stretch
Hurdler Stretch
Wednesday
Metcon
“Battered & Bruised”
AMRAP 20
8 Kettlebell Shoulder to Overhead 24/16Kg
12 Toes to Bar
16 Calories Erg
Aim
Core Stability
Mobility
Shoulder Extension Stretch
Thursday
Metcon
“Double Isabel”
60 Power Snatches 61/43Kg
Aim
Power Endurance
Mobility
Straddle Stretch
Friday
Metcon
“Hemingway”
4, 8, 12, 16, 20 reps
Dumbbell Front Rack Lunges
Burpees
Aim
Bracing, Breathe Control, Balance
Mobility
Bretzel Stretch
Saturday
Team Workout
“In This House We Obey The Laws of Thermodynamics!”
15 Sandbag Cleans & 30 Cal Assault Bike
100m Sled Crawl
15 Sandbag Cleans & 30 Cal C2 Bike Bike
100m Backwards Sled March
15 Sandbag Cleans & 40 Cal Assault Bike
100m Sled March
15 Sandbag Cleans & 30 Cal RowErg
100m Sled Rope Pull
15 Sandbag Cleans & 30 Cal SkiErg
Aim
Teamwork/Funsies
Mobility
Frog Stretch
Butterfly Stretch