September Squat Cycle 2: 9 Sep-13 Sep

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