Monday
Metcon
“Firestarter”
100 Calories (50 Cal C2 BIke, then 50 Cal C2 Rower)
75 Wall Balls
50 Chest to Bar Pull Ups
Aim
Endurance Pacing
Mobility
Couch Stretch
Tuesday
Metcon
Open 23.3 (Ignore the time gate, 12 minutes for all!)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Aim
Panda Cup Prep (Shoulders Getting A Look In)
Mobility
Capsule Stretch
Wednesday
Metcon
“Tennessee”
21-15-9-6-3
Toes to Bar
Front Squats 50/35Kg
Aim
Legs, Core & Breathing
Mobility
Bretzel Stretch
Wall Twisting Stretch
Thursday
Metcon
“Pink Fluffy Unicorns”
Every 4 Minutes for 5 Rounds
15/12 Cal Assault Bike
15 Push Presses 35/20Kg
15 Box Jump Overs
Aim
Sprint & Recover
Mobility
Box Shoulder Stretch
Box Pigeon Stretch