
Monday
Metcon
“Randy”
75 Power Snatches 35/25Kg
Aim
Technique Endurance
Mobility
Straddle Stretch
Tuesday
Metcon
“Matador”
AMRAP 6
1000/800m Row
Handstand Push Ups
-rest 2 minutes-
AMRAP 6
1000/800m Ski
Handstand Push Ups
-rest 2 minutes-
AMRAP 6
2000/1600m Bike
Handstand Push Ups
Aim
Cardio and Pacing
Mobility
Wall Hinge Stretch
Wednesday
Metcon
“Road To Hell”
8 Rounds
200m Run
4 Devil Presses
8 Toes To Bar
Aim
Core
Mobility
Hurdler Stretch
Bretzel Stretch
Thursday
Metcon
Regionals 2016.4
4 Rounds
28 Pistols
15 Power Cleans 52/36Kg
Aim
Test Workout
Mobility
Couch Stretch
Friday
Metcon
“Rosalind”
21-15-9
Push Jerks 70/45Kg
Chest to Bar Pull Ups
Aim
Upper Body Strength
Mobility
Twisting Lat Stretch
Capsule Stretch
Saturday
Strength
Back Squats
10-8-6-4-2
Conditioning
AMRAP 8
10 Ring Rows
20 Backwards Skips