Monday
Metcon
“Rolling Hills”
600m Run
30 Dumbbell Box Step Ups
15 Abwheel Rollouts
400m Run
20 Dumbbell Box Step Ups
10 Abwheel Rollouts
200m Run
10 Dumbbell Box Step Ups
50 Abwheel Rollouts
Aim
Single Side Core Endurance
Mobility
We’ve boxes, what else?
Tuesday
Metcon
“Power Rangers”
AMRAP 16
10 Power Snatches 40/25Kg
10 Push Ups
10 Cal Row
Aim
Movement Quality
Mobility
Underneath Stretch
Seated Twisting Stretch
Wednesday
Strength
1A) Push Press
5-5-5-5-5
1B) Rope Climbs
5 x 1-3 Rope Climbs
(Legless if you can)
Conditioning
AMRAP 9
3 Wall Walks
12 Dumbbell Snatches
36 Double Unders
Mobility
Wall Pec Stretch
Thursday
Metcon
“New Money, Suit & Tie”
4 Minute Window
8 Burpee Chin Ups
9 Shuttle Runs
AMRAP Assault Bike Calories
-rest 2 minutes-
Aim
Breathing/Pacing/Recovery
Mobility
Straddle Stretch
Friday
Strength
Front Squat
10-8-6-4-2
Conditioning
Run 400m x 4
(rest 1:1)
Saturday
Team Throwdown