Monday
Metcon
“Murph”
Run 1 Mile (4 x 400m)
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile (4 x 400m)
*Partition the pull ups, push ups and squats however you want
Aim
Physical – Muscular Endurance
Mental – Challenge
Recovery/Cooldown
Pec Stretch With Rings
Pigeon Stretch
Tuesday
Metcon
“Grace”
30 Clean & Jerks 61/43Kg
Aim
Funsies
Mobility
Straddle Stretch
Wednesday
Joint Health Day
1A) Good Mornings
4 x 12
1B) Bench Supported Rows
4 x 12
1C) Backward Sled Drag
4 x 50′
1D) Sandbag Carry
4 x 100′
Mobility
Wall Twisting Pec Stretch
Bretzel Stretch
Thursday
Core
AMRAP 6
Seated Leg Lifts 12
Abwheel Rollouts 6
Metcon
“A Perfectly Good Heart”
10 Rounds for Total Calories
40 seconds Ski / 20 seconds rest
40 seconds Bike / 20 seconds rest
40 seconds Row / 20 seconds rest
Aim
Pure Cardio
Mobility
Couch Stretch
Friday
Metcon
“Foucault’s boomerang”
4 Rounds for total reps
1 Minute SkiErg
1 Minute Box Jump Overs 24/20″
1 Minute Kettlebell Swings 24/16Kg
1 Minute Rest
Aim
Grip & Core
Mobility
Box Shoulder Stretch
Pigeon Stretch
Saturday
Strength
“The Other Total”
1RM Front Squat
1RM Push Press
1RM Power Clean
Recovery/Cooldown
Pigeon Stretch
Bretzel Stretch