Monday
BANK HOLIDAY CLASSES AT 9am & 10am
Metcon
“Run, Isabel, Run”
800m Run
30 Power Snatches 70/45Kg
800m Run
Aim
Power Development / Grit
Mobility
Straddle Stretch
Tuesday
Metcon
“Acid Back”
20 Minutes
500/400m Ski
500/400m Row
1000/800m Bike
1RM Back Squat in remaining time
Aim
Redline Intensity, Strength / Effort
Mobility
Straddle Stretch
Wednesday
Metcon
“Regionals 18.5”
50 Handstand Push Ups
50 Toes to Bar
50 Cal Assault Bike
50 Box Step Overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Aim
Endurance / Equanimity
Mobility
Shoulder Extension Stretch
Thursday
Metcon
“Upior”
3 Rounds
50 Single Unders
10 Sandbag Cleans
10 Pull Ups
2 Rounds
50 Crossovers
10 Sandbag Cleans
10 Chest To Bar Pull Ups
1 Round
50 Double Unders
10 Sandbag Cleans
10 Bar Muscle Ups
Aim
Skill
Mobility
Twisting Lat Stretch
Calf Stretch
Friday
Strength & Structure
1A) Strict Press
10-10-10-10-10
1B) Backwards Sled Drag
5 x 100′
1C) Bench Supported Rows
10-10-10-10-10
1D) Abwheel Rollouts
10-10-10-10-10
Mobility
Capsule Stretch
Saturday
Metcon
“No Easy Way Out”
21-18-15-12-9-6-3
Bar Facing Burpees
Squat Cleans 61/43kg
Aim
Endurance / Self-Talk
Mobility
Bretzel Stretch