Monday
Metcon
“ODB”
10,9,8…3,2,1
Burpee Pull Ups
Dumbbell Push Presses
Run 200m before each round
Aim
Shoulders & Breathing
Mobility
Ring Pec Stretch
Twisting Lat Stretch
Tuesday
Metcon
“Nigera”
30 Squat Snatches 70/47Kg
Aim
Technical Accuracy
Mobility
Underneath Stretch
Butterfly Stretch
Wednesday
Metcon
“Zeebs”
AMRAP 20
5 Abwheel Rollouts
5 Chest to Bar Pull Ups
75 Single Unders
10 Abwheel Rollouts
10 Chest to Bar Pull Ups
50 Double Unders
15 Abwheel Rollouts
15 Chest to Bar Pull Ups
75 Crossovers
Aim
Arms, Core, Calves!
Mobility
Calf Stretch
Lat Stretch
Thursday
Metcon
“Kelly”
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls
Aim
Endurance & Pacing
Mobility
Couch Stretch
Box Pigeon Stretch
Friday
Metcon
“Just Eat The Damn Oranges!”
AMRAP 8
6 Cal Row
8 Deadlifts 110/80Kg
10 Handstand Push Ups
-rest 4 minutes-
AMRAP 8
6 Cal Ski
8 Deadlifts 110/80Kg
10 Toes To Bar
Mobility
Bretzel Stretch
Saturday
Strength
Split Jerk
Build to a heavy single
Metcon
5 Rounds
10 Bar Facing Burpees
5 Split Jerks at 60% of your max
Aim
Accuracy & Aggression
Mobility
Shoulder Extension Stretch