Monday
Metcon
“9891”
30 Dumbbell Box Step Overs 22.5/15Kg
30 Cal Ski
40 Dumbbell Burpee Deadlifts 22.5/15Kg
40 Cal C2 Bike
50 Dumbbell Snatches 22.5/15Kg
50 Cal Row
Aim
Strength Endurance
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Tuesday
Metcon
“So It Goes”
4 Rounds
In a 4 Minute Window
Ski 400/300m
10/7 Dumbbell Bench Presses
As Many TTB As Possible
- rest 2 minutes –
*Hard stop at 1:50 on the Ski
Aim
Pacing, Strength Endurance
Mobility
Ring Pec Stretch
Seated IT Band Stretch
Wednesday
Metcon
“Ken”
AMRAP 20
5 Weighted Chin Ups
10 Burpees
20 Skips
Aim
Bodyweight Control
Mobility
Calf Stretch
Bully Stretch
Thursday
Strength
10-8-6-4-2
Back Squats
Conditioning
AMRAP 10
10 Cal Erg
10 V-Ups
Mobility
Frog Stretch
Pigeon Stretch
Friday
Metcon
“Regionals 2014.5 (Half Reps)”
25-calorie row
25 box jump overs, 24 / 18 in.
25 deadlifts, 81/54Kg
25 wall-ball shots, 20 / 14 lb.
25 ring dips
25 wall-ball shots, 20 / 14 lb.
25 deadlifts, 81/54Kg
25 box jump overs, 24 / 18 in.
25-calorie row
Time cap: 21 minutes
Aim
Muscle Endurance / Blood Flushing
Mobility
Ring Pec Stretch
Double Hamstring Stretch
Saturday
Team Workout
“Two Wrongs Make A Right, Lisa!”
30 Synchro Dumbbell Front Squats
3 Rope Sled Drags/Waist Sled Pulls
30 Synchro Dumbbell Power Cleans
3 Rope Sled Drags/Waist Sled Pulls
30 Synchro Dumbbell Push Presses
3 Rope Sled Drags/Waist Sled Pulls
30 Synchro Devil’s Presses
3 Rope Sled Drags/Waist Sled Pulls
Aim
Teamwork!
Mobility
Pigeon Stretch
Shoulder Extension Stretch