Monday
Metcon
“Geological”
AMRAP 18
3 Wall Facing Handstand Push Ups
4 Farmers Carries (100′ feet)
5 Cal Bike
Aim
This was always the pressing test 😉
Mobility
Cactus Stretch
Ring Shoulder Stretch
Tuesday
Metcon
“Scots Clan”
AMRAP 14
21 Double Unders
7 Kettlebell Swings 24/16Kg
14 Crossovers
7 Pull Ups
Aim
Keep moving
Mobility
Straddle Stretch
Wednesday
Strength
Strict Press
1RM
Push Press
1RM
Push Jerk
1RM
Aim
Strength, Focus, Precision
Mobility
Twisting Lat Stretch
Capsule Stretch
Thursday
Metcon
“Acid Reflux”
500/400m Ski Erg
500/400m Row Erg
1000/800m Bike Erg
Rest 2 Minutes & Repeat!
Aim
Redzone Tolerance
Mobility
Saddle Stretch
Cactus/Crossover Stretch
Friday
Santa Sleds
3-4 Rounds:
2-3 Rope Climbs
50′ Sled Bear Crawl
3-4 Rounds:
5 Sandbag Cleans
30 Second L-Sit Hold
50′ Handstand Walk
Mobility
Shoulder Extension Stretch
Scorpion Stretch
Saturday
Metcon
“12 Days of Outlaw”
1 Clean & Jerk 100/70Kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch 50/35Kg
5 Bar Facing Burpees
6 Push Press 50/35Kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats 100/70Kg
Aim
It’s Christmas!