Monday
Metcon
“Finance”
AMRAP 22
6 Weighted Chin Ups
12 Burpees Box Jump Overs 12/8″
18 Wall Balls
Aim
Pulling strength & quad endurance
Mobility
Couch Stretch
Tuesday
Metcon
“Trust Fund”
AMRAP 18
5 Deadlifts 120/80Kg
10 Dumbbell Push Presses 22.5/15Kg
40 Crossovers
Aim
Strength!
Mobility
Hurdler Stretch
Wednesday
Strength
Front Squat
10-8-6-4-2
Conditioning
AMRAP 10
10 Calorie Erg
10 Horizontal Rows
Mobility
Couch Stretch
Thursday
Metcon
“The Alchemy”
4 Rounds
12 Strict V-Ups
6 Shuttle Runs
12 Dumbbell Snatches Right
6 Shuttle Runs
12 Dumbbell Snatches Left
Aim
Core
Mobility
Straddle Stretch
Friday
Metcon
“Black Eyed Peas”
6 Rounds
Every 4 Minutes:
Erg*
200m Run
AMRAP Strict HSPU
*Men alternate 250m Row/250m Ski/500m C2Bike
*Ladies alternate 200m Row/200m Ski/400m C2Bike
Aim
Bracing under fatigue
Mobility
Capsule Stretch
Saturday
Playtime
Dodgeball
Partner Workout
“Itchy & Scratchy”
42 Synchro Bar Facing Burpees
42 Thrusters 40/25Kg – split any way
30 Synchro Bar Facing Burpees
30 Thrusters 50/30Kg – split any way
18 Synchro Bar Facing Burpees
18 Thrusters 60/35Kg – split any way
Aim
Teamwork
Can you keep the right pace?
Mobility
Saddle Stretch