Summer Cycle 6

Monday
Metcon
“Typical Nordie”
3 Rounds
12 Squat Snatches 40/30Kg
12 Pull Ups
2 Rounds
12 Squat Snatches 50/35Kg
12 Chest to Bar Pull Ups
1 Round
12 Squat Snatches 60/40Kg
12 Bar Muscle Ups

Aim
Skill, Explosive Power, Accuracy

Mobility
Underneath Stretch

Tuesday
Skills
Handstand Practice

Metcon
“Running Annie”
400m Run
50 Crossovers
50 Sit Ups
400m Run
40 Crossovers
40 Sit Ups
400m Run
30 Crossovers
30 Sit Ups
400m Run
20 Crossovers
20 Sit Ups
400m Run
10 Crossovers
10 Sit Ups

Aim
Good Cardio, Skill & Core

Mobility
Hurdler Stretch

Wednesday
Skill/Play
Candlestick Rolls

Metcon
“Phresh”
2 Rounds
AMRAP 5
5 Cal Asault Bike
5 Burpees

rest 1 minute –
AMRAP 5
5 Cal C2 Bike
5 Dumbbell Box Step Overs

Aim
Constant movement

Mobility
Box Shoulder Stretch
Box Pigeon Stretch

Thursday
Metcon
“Diane”
21-15-9
Deadlifts 102/70Kg
Handstand Push Ups

Aim
Back Strength / Patience

Mobility
Bretzel

Friday
Metcon
“brat”
20 Toes to Bar
30 Single Arm Overhead Walking Lunges (Right)
40 Cal Row
30 Single Arm Overhead Walking Lunges (Left)
20 Toes to Bar

Aim
Core Development

Mobility
Shoulder Extension Stretch
Wall Pec Stretch

Saturday
“Beach Day”
Strength
1RM Bench

Conditioning
1 Mile Run
Alternate: 2K row OR 100 Burpees

Mobility
Straddle Stretch