Monday
Metcon
“Pebbling”
AMRAP 16
4 Wall Walks
8 Box Jumps
12 Kettlebell Swings
Aim
Steady Movement, Tight Core
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Tuesday
Metcon
“Acid Back”
20 Minutes
500/400m Ski
500/400m Row
1000/800m Bike
1RM Back Squat in remaining time
Aim
Redline Intensity, Strength / Effort
Mobility
Straddle Stretch
Wednesday
Metcon
“Birthday Blues”
5 Rounds
50 Crossover Skips
15 Dumbbell Push Press
5 Weighted Pull Ups
Aim
Precision & Strength
Mobility
Capsule Stretch
Calf Stretch
Thursday
Metcon
“Out of The Woods”
2 Minutes On/2 Minutes Off x 6
6 Shuttle Runs
6 Burpees
6 Toes to Bar
*Start where you left off each round.
Aim
Pacing & Recovery
Mobility
Hurdler Stretch
Friday
Skills
Pegboard
Metcon
“Bike Dumbbell Grace”
30 Cal Bike
30 Dumbbell Clean & Jerks
Aim
Muscle Balance / Patience
Mobility
Underneath Stretch
Saturday
Metcon
Regionals 2016.3
104 Wall Balls
52 Pull Ups
Aim
Mental Grit!
Mobility
Couch Stretch