Monday
Strength
Back Squats
10-8-6-4-2
Conditioning
50 Pistols
50 Burpees
Mobility
Couch Stretch
Tuesday
Metcon
“Thandie”
AMRAP 20
5 Power Cleans 65/47Kg
10 Toes to bar
50 Double Unders
Aim
Breathing & Pacing
Mobility
Bretzel Stretch
Calf Stretch
Wednesday
Metcon
“Clown College”
10 Rounds
4 Muscle Ups
8 Burpees
12 Calories Erg
Aim
Gymnastics under fatigue / Pacing
Mobility
Capsule Stretch
Thursday
Metcon
“Is It Over Now?”
2 Rounds
AMRAP 5
6 Cal C2 Bike
4 Wall Facing Handstand Push Ups
-rest two minutes
AMRAP 5
6 Cal Assault Bike
8 Kettlebell Swings 32/24Kg
-rest two minutes
Aim
Pacing & Recovery
Mobility
Half Moon Lat Stretch
Friday
Metcon
“Fran”
21-15-9
Thrusters 43/29Kg
Pull Ups
Aim
Hurt Feelings 😛 / Calm Pacing!
Mobility
Quad Stretch
Saturday
Team Throwdown