Monday
Metcon
“Flannery”
AMRAP 16
4 Strict Handstand Push Ups
8 Kettlebell Snatches 32/24Kg
12 Dumbbell Box Step Overs 22.5/15Kg
Aim
Coordination & Balance
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Tuesday
Metcon
“The Man”
AMRAP 12
1 Strict Muscle Up
1 Power Snatch 70/45Kg
2 Strict Muscle Up
2 Power Snatches
3 Strict Muscle Ups
3 Power Snatches
Aim
Skill Development, Strength / Focus
Mobility
Capsule Stretch
Wednesday
Strength
Front Squat
10-8-6-4-2
Conditioning
AMRAP 10
10 Straddle Press
100′ Farmers Carry
Mobility
Couch Stretch
Thursday
Metcon
“Florida!!”
Every 4 Minutes x 6 Rounds
15/10 Cal Row
10 Box Jump Overs
1 Rope Climb (Legless)
Aim
Sprint & Recover – Can you keep all your rope climbs the same?
Mobility
Shoulder Extension Stretch
Friday
Metcon
“Tinnitus”
AMRAP 20
10 Strict Toes To Bar
10 Burpees
30 Double Unders
Aim
Constant movement and breath control
Mobility
Breakdancer Stretch
Twisting Lat Stretch
Saturday
Metcon
“Kavanagh”
5 Rounds
400m Run
6 Clean & Jerks 80/50Kg
Aim
Power while out of breath and fatigued
Mobility
Bretzel Stretch