Monday
Metcon
“Elrond”
AMRAP 15
5 Ring Dips
10 Power Snatches 40/25Kg
50 Double Unders
Aim
Sneaky Shoulder Work
Mobility
Wall Twisting Pec Stretch
Butterfly Stretch
Tuesday
Metcon
“Treacherous”
Every 5 Minutes for 5 Rounds
18/15 Cal Assault/Echo Bike
15 Box Jump Overs
12 Chest to Bar Pull Ups
Aim
Sprint Power (Jelly Legs)
Mobility
Ring Pec Stretch
Ring Lat Stretch
Wednesday
Strength
Back Squats
10-8-6-4-2
Conditioning
AMRAP 10
Sandbag Carry
Waiter/Overhead Walk
(Foam Roller Twists while waiting)
Thursday
Metcon
“Electric Boogaloo”
AMRAP 20
4 Strict Handstand Push Ups
8 Strict Toes to Bar
16 Pistols
Aim
Coordination
Mobility
Capsule Stretch
Saddle Stretch
Friday
Metcon
“Villepreux”
4 Rounds:
1 Minute of Strict Pull Ups
1 Minute of Dumbbell Bench Press
1 Minute of Kettlebell Snatches
1 Minute of C2 Bike Calories
1 Minute of Sweet Sweet Rest
Aim
Blood Flushing, Transitions, Pacing
Mobility
Ring Pec Stretch
Pigeon Stretch
Saturday
Metcon
“Hater Blockers”
5 Rounds
15 Cal Row/Ski
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
3 Devil’s Presses
Aim
Grit
Mobility
Bretzel Stretch