Squat Test Week!

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