Monday
Metcon
Community Cup 1
Amrap 20
15 Box Jump Overs30/24
10 Dumbbell Snatches 22.5/15
5 Strict Hand Stand Push Ups
Aim
Test
Tuesday
Metcon
The Grip
200m Suitcase Carry 32/24kg
30 Bar Facing Burpees
40 Deadlifts 102/71kg
50 Shoulder to Overhead 22.5/15kg
600m Run
Aim
Core & Grip
Wednesday
Metcon
Community Cup 2ish
4 min on 2 min off x2
15 Toes To bar
15 Overhead Squats 52/35kg
Max Cal Row
4 min on 2 min off, 4 min on
15 Cal Row
15 Overhead Squats 52/35kg
Max Chest to Bar Pull Ups
Aim
Test
Thursday
Metcon
Daddy Cool!
5 Rounds
15/12 Cal Assault Bike
15 Pull Ups
300/250m Ski
Aim
Upper body & Self Talk
Friday
Metcon
Cellfish
1 min Hand Stand Walk
1 min Renegade Row
1 min Strict/Weighted Sit Ups
1 min Crossovers
1 min Row
1 min Rest
Aim
Biceps, Back, Core, Cardio
Saturday
Metcon
Cry For Me!
400m Run
20 Toes to Bar
10 Power Snatches 52/36kg
400m Run
20 Pull Ups
10 Power Snatches 52/36kg
400m Run
20 Chest to Bar Pull Ups
10 Power Snatches 52/36kg
400m Run
20 Bar Muscle Ups
10 Power Snatches 52/36kg
Aim
High Skill & Cardio