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