Monday
Metcon
“Kropotkin”
20 Rounds
2 Bar Muscle Ups
3 Strict Handstand Push Ups
4 Box Jumps 32/24″
Aim
Accuracy & Coordination
Mobility
Capsule Stretch
Shoulder Extension Stretch
Tuesday
Strength
Some Form of Total
1RM Front Squat
1RM Bench Press
1RM Power Clean
Mobility
Pigeon Stretch
Bretzel Stretch
Wednesday
Metcon
“Harry & Lloyd”
2 Rounds:
20 Dumbbell Lunges (Hang Position)
20 Toes to Bar
20 Lunges (Front Rack)
20 Pull Ups
Aim
Endurance
Mobility
Bretzel Stretch
Underneath Stretch
Thursday
Metcon
“Fresh Out The Slammer”
5 Rounds
3 Minute Window
15/10 Cal Ski
15 Burpees
AMRAP Shuttle Runs
-rest one minute-
Aim
Pacing & Breath Control
Mobility
Hurdler Stretch
Friday
Metcon
“Grace”
30 Clean & Jerks 61/43Kg
Aim
Funsies
Mobility
Straddle Stretch
Saturday
Team Workout