Winter Strength Cycle 6: 4 Dec – 9 Dec

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