Monday
Metcon/Strength
“Poison Ivy”
18 Minute Window
10,9,8,7,6,5,4,3,2,1
Bar Facing Burpees
Chest to Bar Pull Ups
In the remaining time…
1RM Hang Snatch
Aim
Breath Control / Core Endurance / Strength While Fatigued
Mobility
Bretzel Stretch
Tuesday
Metcon
“Bull Randleman”
AMRAP 16
16 Dumbbell Power Cleans
16 Front Rack Dumbbell Step Ups
Aim
Lower Back/Single Leg Endurance
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Wednesday
Metcon
“Calque”
8 minute window
1Km Ski
1RM Bench Press in remaining time
-rest 2 minutes-
8 minute window
1Km Row
1RM Push Press in remaining time
Aim
Pressing Strength while out of breath
Mobility
Banded Shoulder Stretch
Thursday
Metcon
“Onion in my belt”
5 Rounds
2 Minute Window
5 Shuttle Runs
10 Toes to Bar
AMRAP Cal Assault Bike
-rest 2 minutes-
Aim
Agility & Intensity
Mobility
Straddle Stretch
Friday
Metcon
“Kirby”
50 Handstand Push Ups
40 Cal Row
30 Pistols
20 Muscle Ups
Aim
Intelligent Pacing
Mobility
Ring Pec Stretch
Saturday
Judged Metcon
“No Rep City”
AMRAP 6
8 Wall Balls
6 Bar Facing Burpees
AMRAP 6
6 Chest to Bars
20 Double Unders
A does the wall ball/burpee workout while B judges. Then B does the wall ball/burpee workout while A judges.
Then A does the pull up/double under workout while B judges. Then B does the pull up/double under workout while A judges.