Monday
Metcon
“Bicouplet 1”
21-15-9
Power Snatches 40/25Kg
Chest to Bar Pull Ups
Aim
Grip Endurance
Mobility
Forearm Stretches
Cactus Crossover Stretch
Tuesday
Metcon
“Pasta”
10,9,8…3,2,1
Burpees
Dumbbell Thrusters
Run 200m before each round
Aim
Shoulders & Breathing
Mobility
Ring Pec Stretch
Twisting Lat Stretch
Wednesday
Strength
Push Press
Build to a heavy set of 3
Conditioning
AMRAP 15
50 Double Unders
15 Toes to Bar
Thursday
Metcon
“Sabrina Carpenter”
Every 4 Minutes For 6 Rounds
12 Calorie Ski
8 Shuttle Runs
4 Wall Walks
Aim
Sprint Pacing & Recovery
Mobility
Hurdler Stretch
Shoulder Extension Stretch
Friday
Metcon
“Beretta”
AMRAP 20
5 Deadlifts 120/85Kg
10 Handstand Push Ups
20 Pistols
Aim
High Strength & Skill Work
Mobility
Bretzel Stretch
Saturday
Team Workout
“In This House We Obey The Laws of Thermodynamics!”
15 Sandbag Cleans & 30 Cal Assault Bike
100m Sled Crawl
15 Sandbag Cleans & 30 Cal Row
100m Backwards Sled March
15 Sandbag Cleans & 30 Cal Ski
100m Sled March
15 Sandbag Cleans & 30 Cal RowErg
100m Sled Rope Pull
Aim
Teamwork/Funsies
Mobility
Frog Stretch
Butterfly Stretch