Monday
Metcon
“Never Defend, Always Attack”
7 Rounds
7 Push Presses 52/36Kg
14 Chest to Bar Pull Ups
21 Box Jumps 20/12″
Aim
Breathing, Technique
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Tuesday
Metcon
“It’s All Gone Pear Shaped”
AMRAP 8
6 Cal Row
8 Dumbbell Thrusters 22.5/15Kg
10 Handstand Push Ups
-rest 4 minutes-
AMRAP 8
6 Cal Ski
8 Dumbbell Thrusters 22.5/15Kg
10 Toes To Bar
Aim
Pacing & Recovery
Mobility
Straddle Stretch
Wednesday
Metcon
“Mercury in Retrograde” (Gas Oven)
10 Rounds
3 Wall Walks
6 V-Ups
9 Kettlebell Swings 24/16Kg
Aim
Core
Mobility
Seal Stretch
Bretzel Stretch
Thursday
Metcon
“Sandra”
AMRAP 20
5 Deadlifts 125/80Kg
10 Hand Release Push Ups
15 Wall Balls
Aim
Core Bracing, Muscular Endurance / Growth Focus
Mobility
Bretzel Stretch
Wall Ball Thoracic Stretch
Friday
Metcon
“Dumb Dumb”
2 Rounds:
20 Overhead Lunges 50/35Kg
20 Toes to Bar
20 Overhead Lunges 50/35Kg
20 Pull Ups
Aim
Endurance
Mobility
Bretzel Stretch
Underneath Stretch
Saturday
Strength
Strict Press
10-8-6-4-2
Conditioning
AMRAP 12-15
5 Single Arm Ring Rows Each Side
10 Calories
50′ Kettlebell Front Rack Walk
Mobility
Shoulder Extension Stretch
Double Hamstring Stretch