Monday
Metcon
“Sapolsky”
30 Chest to Bar Pull Ups
30 Burpee Box Jumps
30 Cal Ski
30 Cal Bike
30 Cal Row
30 Burpee Box Jumps
30 Chest to Bar Pull Ups
*Do 30 Cals on each erg, order doesn’t matter
Aim
Breath Control & Pacing
Mobility
Box Shoulder Stretch
Tuesday
Strength
Back Squats
10-8-6-4-2
Conditioning
Abwheel Rollouts
Foam Roll Twists
Banded Pull Aparts
Mobility
Diamond Frog Stretch
Wednesday
Structure/Health
AMRAP 30
4 Rounds:
100′ Stiff Legged Sled Crawl
Max Effort Handstand Push Ups
50′ Backwards Sandbag Carry
100′ Suitcase Carry each arm
Mobility
Wall Hinge Stretch
Twisting Glute Stretch
Thursday
Metcon
“2024 Quarerfinal 1”
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
Mobility
Couch Stretch
Friday
Metcon
“Dumberer”
2 Rounds:
20 Wall Balls
20 Toes to Bar
20 Wall Balls
20 Pull Ups
Aim
Endurance
Mobility
Bretzel Stretch
Underneath Stretch
Saturday
Metcon
“WIGUIWTBLW”
AMRAP 20
2 Rope Climbs
10 Deadlifts 80/50Kg
40 Crossovers
Aim
Grip Work, Core Tension
Mobility
Double Hamstring Stretch