Tuesday
Metcon
“Enorme”
21-15-9
Wall Facing Handstand Push Ups
Overhead Squats 70Kg/45kg
Aim
Shoulder Strength & Flexibility
Mobility
Capsule Stretch
Wednesday
Metcon
“Clown College”
10 Rounds
4 Muscle Ups
8 Burpees
12 Calories Erg
Aim
Gymnastics under fatigue / Pacing
Mobility
Bully Stretch
Thursday
Metcon
“Braun”
2-2-2-3 Intervals
12/8 Calories Ski
8 Dumbbell Clean & Jerks
AMRAP Chest to Bar Pull ups
-rest 2 minutes between intervals-
Aim
Speed!
Mobility
Straddle Stretch
Friday
Metcon
“Napoleon”
10 Rounds
3 Back Squats 100/70Kg
25′ Handstand Walk (Unbroken)
25′ Farmers Carry 24/16Kg
*Alternate The Order of Handstand Walks and Farmer’s Carries each round (You still do both!)
Aim
Strength (Bracing)
Mobility
Bretzel Stretch
Saturday
Metcon
“Open 15.1 extended”
Complete as many rounds and reps as possible in 18 minutes of:
15 toes-to-bars
10 deadlifts 52/35Kg
5 snatches 52/35Kg
Aim
Sport Practice – Grip & Core
Mobility
Forearm Stretch
Seal Stretch
Underneath Stretch