Monday
Metcon
“Nintendo 64!”
4 Rounds
16 Cal Row/Ski
16 Power Cleans 40/25Kg
16 Front Rack Lunges
16 Push Presses
*Alternate Row & Ski each round
Aim
Barbell Strength Endurance (Upper back)
Mobility
Seated Spine Twist
Capsule Stretch
Tuesday
Metcon
“Yousafzai”
AMRAP 18
2 Wall Facing Handstand Push Up
4 Strict Pull Ups
6 Box Jumps 32/24″
Aim
Gymnastics Strength
Mobility
Wall Hinge Stretch
Straddle Stretch
Wednesday
Metcon
“Dysphemism”
600m Run
15 Devil’s Presses
15 Dumbbell Box Step Overs
600m Run
12 Devil’s Presses
12 Dumbbell Box Step Overs
600m Run
9 Devil’s Presses
9 Dumbbell Box Step Overs
Aim
“Grunt” Work Fitness
Mobility
Box Pigeon Stretch
Shoulder Extension Stretch
Thursday
Metcon
“I hate it here”
3 Rounds
500m C2 Bike
50′ Handstand Walk
100′ Suitcase Carry each arm
3 Rounds
250m Ski
8 Bench Press
8 Pallof Presses
Aim
Joint Health/Skill/Play
Mobility
Ring Pec Stretch
Capsule Stretch
Friday
Metcon
“This is 40”
40 Pull Ups
40 Bar Facing Burpees
40 Power Snatches 40/25Kg
40 Cal Row
Aim
Pacing Work / Staying Calm
Mobility
Pigeon Stretch
Shoulder Extension Stretch
Saturday
Metcon
“Homies”
800m Run
30 Squat Cleans 80/55Kg
800m Run
Aim
Leg Endurance
Mobility
Butterfly Stretch
Frog Stretch