Monday
Metcon
“2024 Quarerfinal 2”
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
Mobility
Butterfly Stretch
Tuesday
Metcon
“Minnesota”
5 Rounds
60 Crossovers
12 Toes to Bar
12 Push Presses 50/35Kg
Aim
Blood Flushing
Mobility
Underneath Stretch
Wednesday
Metcon
“Shakespeare”
30 Dumbbell Snatch Right Arm
15 Chest to Bar Pull Ups
30 Dumbbell Snatch Left Arm
15 Chest to Bar Pull Ups
30 Overhead Dumbbell Lunges Right Arm
15 Chest to Bar Pull Ups
30 Overhead Dumbbell Lunges Left Arm
15 Chest to Bar Pull Ups
Aim
Single Side Strength & Midline Balance
Mobility
Couch Stretch
Thursday
Play
Skin The Cats
Metcon
“Never Grow Up”
AMRAP 15
3 Strict Handstand Push Ups
3 Cal Row/Bike
6/6, 9/9, 3/3, 6/6, 9/9
Aim
Pacing
Mobility
Wall Hinge Stretch
Wall Twisting Stretch
Friday
Strength
20RM Back Squat
Conditioning
AMRAP ?
4 Dumbbell Burpee Deadlifts
8 Ring Rows
12 Lengths Single Arm Overhead Carry
Mobility
Butterfly Stretch
Frog Stretch
Saturday
Partner Workout
“Sticking Together Is What Good Waffles Do”
42 Power Cleans 60/40Kg
42 Cal Erg
30 Power Cleans 70/45Kg
30 Cal Erg
18 Power Cleans 80/50Kg
18 Cal Erg
*All reps shared.
Aim
Push and encourage each other
Mobility
Bretzel Stretch
Capsule Stretch