Monday
Metcon
“Spencer”
21-15-9
Power Cleans 84/61Kg
Deficit Handstand Push Ups
Aim
Power
Mobility
Hurdler Stretch
Tuesday
Metcon
“Kenneth”
AMRAP 20
5 Strict Pull Ups
10 Burpee Box Jumps
50 Double Unders
Aim
Bodyweight Control
Mobility
Calf Stretch
Bully Stretch
Wednesday
Metcon
“Waking Up”
6 Rounds, 2 Minutes On/2 Minutes Off
Bike 500m
AMRAP Wall Walks
*Score as time on the rower and time on the handstand
Aim
Sprint Recovery / Concentration
Mobility
Straddle Stretch
Thursday
Metcon
“Mastermind”
AMRAP 14
7 Cal Ski/Row
7 Push Presses 50/35Kg
7 Toes to Bar
Aim
Intensity / Rest Timing
Mobility
Twisting Lat Stretch
Friday
Metcon
“Shuffleboard”
12 Shuttle Runs
12 Dumbbell Squat Snatches
12 Single Arm Ring Rows Right
12 Single Arm Ring Rows Left
12 Suitcase Carries (6 right/6 left)
12 Shuttle Runs
12 Dumbbell Squat Snatches
12 Single Arm Ring Rows Right
12 Single Arm Ring Rows Left
12 Waiter Carries (6 right/6 left)
12 Shuttle Runs
12 Dumbbell Squat Snatches
12 Single Arm Ring Rows Right
12 Single Arm Ring Rows Left
12 Overhead Carries (6 right/6 left)
Aim
Balance, Agility, Coordination
Mobility
Butterfly Stretch
Saturday
Metcon
“Games Triangle Couplet”
15-10-6
Thrusters 75/50Kg
Bar Muscle Ups
Aim
Strength
Mobility
Couch Stretch