
Monday
Metcon
“Six-Five, Blue Eyes”
400m Run
21 Push Ups
21 Power Snatches 40/25Kg
400m Run
15 Strict Ring Dips
15 Power Snatches 50/30Kg
400m Run
9 Strict Handstand Push Ups
9 Power Snatches 60/35Kg
Aim
Shoulder Strength & Power
Mobility
Ring Pec Stretch
Tuesday
Metcon
“Hailey”
AMRAP 8
7 Toes to Kettlebell
10 Cal Ski/Bike
-rest 2 minutes-
7 Strict Pull Ups
10 Cal Ski/Bike
Aim
Play & Core Development
Mobility
Capsule Stretch
Butterfly Stretch
Wednesday
Strength
Front Squat
10-8-6-4-2
Conditioning
50 Pistols
50 Burpees
Mobility
Pigeon Stretch
Thursday
Structure
“imgonnagetyouback”
3 Rounds
250m Row
12 Dumbbell Bench Presses
25′ Seated Sled Rope Pull
3 Rounds
250m Ski
50′ Overhead/Suitcase Walk
Max Strict Pull Ups
Mobility
Twisting Lat Stretch
Friday
Metcon
“Fifth Harmony”
5 Rounds:
1 Minute Air Bike
1 Minute Double Unders
1 Minute Kettlebell Swings
1 Minute Rest
Aim
Breathing Control
Can you get better each round?
Mobility
Bretzel Stretch
Saturday
Metcon
“Billy Idol”
200m Run
2 Wall Walks
10 Dumbbell Front Rack Lunges
400m Run
4 Wall Walks
10 Dumbbell Front Rack Lunges
600m Run
6 Wall Walks
10 Dumbbell Front Rack Lunges
400m Run
4 Wall Walks
10 Dumbbell Front Rack Lunges
200m Run
2 Wall Walks
10 Dumbbell Front Rack Lunges
Aim
Bracing
Can you run hard today and still keep a tight core?
Mobility
Hurdler Stretch
Wall Pec Stretch