Summer Cycle 5

Monday
Metcon
“Caesar”
5 Rounds
400m Run
10 Hang Power Cleans 60/40Kg
20 Wall Balls

Aim
Pacing

Mobility
Frog Stretch

Tuesday
Metcon
“Curie”
AMRAP 18
6 Toes to Bar
12 Lunges
24 Double Unders

Aim
Bodyweight Skills / Movement Quality

Mobility
Seated Twisting Glute Stretch

Wednesday
Metcon
“Sabrina The Teenage Witch”
As Far As You Can in 3 Minutes
12 Calorie Row
8 Shuttle Runs
Handstand Walks
-rest 1 minute, repeat for 6 total rounds-

Aim
Sprint Pacing & Recovery

Mobility
Hurdler Stretch
Shoulder Extension Stretch

Thursday
Metcon
“Nothing New”
20 Cal Ski
30 Dumbbell Snatches (Right)
40 Pull Ups
30 Dumbbell Snatches (Left)
20 Cal Ski

Aim
Core Development

Mobility
Shoulder Extension Stretch
Wall Pec Stretch

Friday
Structure/Health
1A) Sled Bear Crawl/Yoke Walk
3-4 x 50′
1B) Farmers Carries
3-4 x 100′

2A) Legless Rope Climb
3-4 x 1-3 reps
2B) D-Ball Keg Carry
3-4 x 50′

Mobility
Butterfly Stretch
Frog Stretch

Saturday
Metcon
“Cintia”
AMRAP 24
200m Run
4 Strict Pull Ups
8 Hand Release Push Ups
12 Air Squats

Aim
Foundational Fitness

Mobility
Pigeon Stretch
Cactus Stretch