Monday
Metcon
“Reset”
6 Rounds
3 Minute Window
200m Run
16 Kettlebell Swings 24/16Kg
AMRAP Ski/Row
-rest 1 minute-
Aim
Cardiovascular Recovery – Mental Reset
Mobility
Hurdler Stretch
Side Body Stretch
Tuesday
Metcon
“Celebration”
22 Cal Assault Bike
22 Burpees
22 Dumbbell Thrusters 22.5/15Kg
22 Pull Ups
-rest 5 minutes then-
22 Pull Ups
22 Dumbbell Thrusters 22.5/15Kg
22 Burpees
22 Cal Assault Bike
Aim
Lactate Threshold/Recovery
Mobility
Couch Stretch
Wednesday
Health/Structure
1A) Sled Rope Pulls
3-4 x 25′
1B) Barbell Hip Thrusts
3-4 x 8-12
2A) Sled Marches
3-4 x 50′
2B) D-Ball Shoulder Carries
3-4 x 25′ each side
2C) Side plank twist
3-4 x 8 each side
2C) Side Plank Twists
Thursday
Metcon
“Older But Never Wiser”
2 Rounds
30 Toes To Bar
30 Push Presses 45/30Kg
30 Cal Row
Aim
Endurance
Mobility
Shoulder Extension Stretch
Friday
Metcon
CrossFit Open 18.4ish
For time:
21 deadlifts 102/70Kg
21 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
9 deadlifts 143/93Kg
50-ft. handstand walk
15 deadlifts 143/93Kg
50-ft. handstand walk
21 deadlifts 143/93Kg
50-ft. handstand walk
Aim
Strength Endurance
Mobility
Capsule Stretch
Breakdancer Stretch
Saturday
Metcon
“Snake Bite”
21-15-9
Chest to Bar Pull Ups
Squat Snatches 43/29Kg
Aim
Grip Endurance / Touch N Go Oly Lifting
Mobility
Straddle Stretch