Monday
Metcon
“Murph”
1 Mile Run
5 Rounds of
20 Pull Ups
40 Push Ups
60 Air Squats
1 Mile Run
*60 Minute Time Cap (ish)
Mobility
All of it!!!
3 x Rounds
Pigeon Stretch – 1 Min per side
Seal Rocks x 10
Wrist/Forearm Stretching – 2 Mins
Tuesday
Gymnastics/Connectivity
Skin The Cats
Metcon
Double Isabel
60 Power Snatches 61/43Kg
Mobility
Hanging Lat Stretch – 2 mins per side
Couch Stretch – 2 mins per side
Bonus Core
30 Hollow/Arch Rolls
Bonus Work
8 Rounds
20 seconds rowing
10 seconds rest
Wednesday
Strength
Clean
*Build up to a heavy single
Strengthio
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Handstand Hold Practice
-30 seconds rest-
C) 1 Minute Max Double Unders
-30 seconds rest-
D) 1 Minute Max L-Sit Hold
-30 seconds rest-
Mobility
Pigeon Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Work
5 Rounds
15 Calories Assault Bike As Fast As Possible
50′ Med Ball Walk
*rest 1 Minute between rounds
Thursday
Strength
Front Rack Lunges
4 sets of 12 steps
take the weight from the floor
(Last week!)
Metcon
AMRAP 15
5 Strict Toes to Bar
10 Dumbbell Snatches
15 Double Unders
Mobility
Couch Stretch – 2 MIns per side
Seal Rocks 3 x 10
Bonus Core
5 Rounds
40 seconds weighted plank
20 seconds rest
Friday
Skills
Split Jerk
Build to a heavy single
Metcon
4 Rounds
1 Minute Max Effort Assault Bike
1 Minute Max Effort Strict Chest to Bar Pull Ups
1 Minute Max Effort Calorie Row
1 Minute Max Effort Strict Handstand Push Ups
(No rest between rounds, one continous 16 minute piece)
Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Pigeon Stretch – 2 MIns per side
Bonus Core
4 Rounds
40 seconds right side plank
20 seconds rest
40 seconds left side plank
20 seconds rest
Saturday
Metcon
25 Cal Row
25 Box Jump Overs
25 Deadlifts 80/55Kg
25 Wall Balls
25 Strict Toes to Bar
25 Wall Balls
25 Deadlifts 80/55Kg
25 Box Jump Overs
25 Cal Row
Mobility
Breathing lat stretch – 10 Breaths per side
Couch Stretch – 2 Mins per side