Monday
Metcon
“Jay-Z”
5 Rounds, each 1 minute of
Row (Calories)
Toes To bar
Crossovers
Push Ups
Rest 1 minute between rounds
Aim
Volume Building
Mobility
Underneath Stretch
Tuesday
Skills
Pegboard
Metcon
“Bike Dumbbell Grace”
30 Cal Bike
30 Dumbbell Clean & Jerks
Aim
Muscle Balance / Patience
Mobility
Underneath Stretch
Wednesday
Metcon
“Yoghurt”
AMRAP 15
3 Overhead Squats 60/40Kg
6 Bar Facing Burpees
Aim
Core Strength
Mobility
Straddle Stretch
Ring Pec Stretch
Thursday
Metcon
“Back To December”
50′ Handstand Walk
25 Double Kettlebell Swings 24/16Kg
50′ Handstand Walk
25 Kettlebell Snatches Right Arm 24/16Kg
50′ Handstand Walk
25 Kettlebell Snatches Left Arm 24/16Kg
50′ Handstand Walk
25 Double Kettlebell Swings 24/16Kg
50′ Handstand Walk
Aim
Core Tension / Focus
Mobility
Bretzel Stretch
Shoulder Extension Stretch
Friday
Strength
Bench
3-3-3-3-3
Conditioning
AMRAP 15
10 Pull Ups
10 Abwheel Rollouts
Mobility
Shoulder Extension Stretch
Saturday
Metcon
“Randy Karen”
5 Rounds
30 Wall Balls
15 Power Snatches 35/20Kg
(26 minute cap)
Aim
Pacing & Resilience
Mobility
Quad Stretch