Monday
Metcon
“Misouri”
50/40 Cal Ski
50 Pistols
50 Dumbbell Power Cleans
50 Chest to Bar Pull Ups
Aim
Movement Efficiency
Mobility
Half Saddle Stretch
Tuesday
Strength
Strict Press
10-8-6-4-2
Conditioning
AMRAP 10-12
6 Toes to Bar
12 Gorilla Rows
24m Suitcase Carry
Mobility
Capsule Stretch
Wednesday
Metcon
“Frinkiac”
1,2,3…8,9,10,9,8…3,2,1
Overhead Squats 45/30Kg
Bar Facing Burpees
Aim
Shoulder & Back Endurance – Enthusiasm
Mobility
Bretzel Stretch
Shoulder Extension Stretch
Thursday
Metcon
“Stay Beautiful”
AMRAP 14
7 Pull Ups
7 Power Snatches 35/20Kg
7 Calories C2 Bike
Aim
Keep moving
Mobility
Straddle Stretch
Friday
Metcon
“Cybernet”
In a 2 Minute Window
30 Double Unders
6 Shuttle Runs
AMRAP Strict Handstand Push Ups
-rest 2 minutes-
*Repeat for a total of 5 rounds
Aim
Athleticism / Regulation
Mobility
Wall Hinge Stretch
Saturday
Metcon
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls 35/20Kg
1 minute Box Jumps (20 in)
1 minute Push Press 35/20Kg
1 minute Row (calories)
1 minute Rest
Aim
Sport Practice / Pacing & Positivity
Mobility
Bretzel Stretch