Monday
Metcon
“Hold The Line”
6 Rounds:
1 Minute Row
1 Minute Ring Support
1 Minute Ski
1 Minute Hang
1 Minute Bike
1 Minute Handstand Hold
Aim
Structural Strength while out of breath
Aim for a full 60 seconds erg and 30 second hold
Mobility
Capsule Stretch
Tuesday
Metcon
“Silver Springs”
21-15-9
Dumbbell Clean & Jerks
Back Squats 60/40Kg
Aim
Bracing
Mobility
Bretzel Stretch
Wednesday
Metcon
“Chewy”
15 Minutes
5 Strict Pull Ups
10 Pistols
15 Abmat Situps
Aim
Joint & Core Health
Mobility
Capsule Stretch
Saddle Stretch
Thursday
Metcon
“Cassandra”
5 Rounds
400m Run
10 Strict Handstand Push Ups
50 Double Unders
Aim
Coordination (Calves & Shoulders Getting A Look In)
Mobility
Calf Stretch
Hurdler Stretch
Friday
Strength
Front Squat
10-8-6-4-2
Conditioning
AMRAP 8
4 Abwheel Rollouts
6 Box Jumps
8 Ring Rows
Saturday
Metcon
“Stan”
2 Rounds:
800m Run
30 Lateral Bar Hop Burpees
20 Power Snatches 50/35Kg
10 Strict Toes to Bar
Aim
Endurance
Mobility
Straddle Stretch