Monday
Metcon
“Circling Back”
40 Cal Ski/Row
40 Box Jumps
40 Power Snatches 40/25Kg
40 Handstand Push Ups
Aim
Pacing
Mobility
Box Shoulder Stretch
Box Pigeon 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
Metcon
“Fargo”
5 Rounds
50 Double Unders
10 Deadlfits 125/80Kg
10 Toes To bar
Aim
Grip Strength & Endurance
Mobility
Forearm Stretch
Bretzel Stretch
Thursday
Metcon
“Louks”
15 Rounds
2 Muscle Ups
4 Pistols
6 Kettlebell Snatches 32/24Kg
Aim
Range of Motion/Joint Stability
Mobility
Ring Pec Stretch
Friday
Metcon
“Long Winter”
16 Minute Ladder
1 Wall Walk
1 Devils Press
1 Shuttle Run
2/2/2, 3/3/3…
Aim
Mental & Physical Endurance
Mobility
Capsule Stretch
Crossover Stretch
Saturday
Strength
20RM Back Squat
Conditioning
AMRAP 12-14
10 Calorie Ski/Row
10 Box Jump Overs
Mobility
Butterfly Stretch
Frog Stretch