Monday
SIGN UP FOR WELLNESS WEEK HERE!
Metcon
“Wellness Week”
4 Rounds:
1 Minute Row
1 Minute Strict Toes to Bar
1 Minute Dumbbell Cleans
1 Minute Crossover Skips
1 Minute Rest
Aim
Core Endurance / Coordination
Mobility
Bretzel Stretch
Tuesday
Metcon
“Deceptive”
5 Rounds:
10 Wall Balls
10 Burpee Box Jump Overs
10 Kettlebell Swings
10 Cal Row
Aim
Pacing!
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Wednesday
Skills
Skin The Cat
Metcon
“Strict Nicole”
AMRAP 20
400m Run
AMRAP Strict Pull Ups
Aim
Muscle Endurance & Recovery
Mobility
Straddle Stretch
Thursday
Metcon
“Sleeper Cell Spy”
AMRAP 18
3,6,9,3,6,9…
Wall Facing Handstand Push Ups
Deadlifts 140/90Kg
Aim
Strength!
Mobility
Capsule Stretch
Breakdancer Stretch
Friday
Strength
Front Squat
10-8-6-4-2
Core
AMRAP 8
6 Side Plank Twists Each Side
50′ Suitcase Carry
Saturday
Metcon
“Orla”
20 Strict Pull Ups
40 Dumbbell Thrusters 15/10Kg
60 Burpees
80 Cal Ski/C2 Bike
100 Double Unders
Aim
Fun, Mental Challenge
Mobility
Couch Stretch