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Semi Strict Season 1/8

Monday
Metcon
“F.E.S.”
AMRAP 15
5 Wall Walks
10 Weighted Pull Ups
20 Abmat Sit Ups

Aim
Upper Body Strength / Humility

Mobility
Calf Stretch
Shoulder Extension Stretch

Tuesday
Metcon
“First Cut”
4 Rounds
Run 400m
3 Rope Climbs
7 Full Snatches 61/43Kg

Aim
Coordination & Stability / Focus

Mobility
Pigeon Stretch

Wednesday
Strength
20RM Back Squat
*Pick a weight you think you can do 10 reps of and do 2
*This will take about 2 minutes
*Slow and steady, big deep breath EACH squat

We’ll repeat this every 2 weeks for 4 total times

Conditioning
Alt EMOM 16
1 Minute Erg
20-30 seconds L-Sit

Mobility
Bretzel Stretch

Thursday
Metcon
“Afterglow”
2 Rounds
30 Burpees
30 Kettlebell Snatches 32/24Kg
30 Strict Handstand Push Ups
30 Cal Ski

Aim
Shoulder Endurance / Positivity

Mobility
Banded Shoulder Stretch

Friday
Metcon
“24 Inch Pythons”
AMRAP 20
400m Run
Max Effort Strict Chin Ups
500m Row
Max Effort Strict Chin Ups

Aim
Cardiovascular Control / Effort

Mobility
Hurdler Stretch

Saturday
Metcon
Open Workout 20.2
AMRAP 20
4 Dumbbell Thrusters
6 Toes to Bar
24 Double Unders

Aim
Sport Practice – Positivity

Mobility
Straddle Stretch
Saddle Stretch

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