Monday
Metcon
“2-2-2-3 Intervals”
10/7 Cal Ski
6 Strict Pull Ups
AMRAP Overhead Squats 45/30Kg
Aim
Core Development & Recovery
Mobility
Underneath Stretch
Tuesday
Skills
Forward Rolls & Cartwheels
Metcon
“Call Back”
400m Run
21 V-Ups
21 Strict Ring Dips
400m Run
15 V-Ups
15 Strict Ring Dips
400m Run
9 V-Ups
9 Strict Ring Dips
Aim
Building Hamstring & Shoulders
Wednesday
Strength
1RM Back Squat
Conditioning
AMRAP 10
50′ Handstand Walk
50 Crossover Skips
Mobility
Butterfly Stretch
Thursday
Metcon
“Mean”
10 Rounds
10 Wall Balls
10 Kettlebell Swings 24/16Kg
Aim
Pure Grit
Mobility
Couch Stretch
Bretzel Stretch
Friday
Metcon
“2017 Regionals Event 6”
30/25 Cal Assault Bike
20 Burpee Box Jump Overs 32/24″
10 Sandbag Cleans
Aim
Intensity / Self Talk
Mobility
Bretzel Stretch
Saturday
Structural Saturday
AMRAP 30
10 Good Mornings
30 Second Hanging L-Sit
50′ Sled Draggy Thing
10 Chest Supported Rows
30 Second Wall Sit
Aim
Structural Health
Mobility
Wall Twisting Pec Stretch