Monday
Metcon
“Napoleon”
10 Rounds
3 Back Squats 100/70Kg
25′ Handstand Walk (Unbroken)
25′ Farmers Carry 24/16Kg
*Alternate Handstand Walk and Farmer’s Carry each round
Aim
Strength (Bracing)
Mobility
Bretzel Stretch
Tuesday
Metcon
“Shredded”
1200m Run
36 Toes to Bar
36 Pull Ups
800m Run
24 Toes to Bar
24 Pull Ups
400m Run
12 Toes to Bar
12 Pull Ups
Aim
Grip Endurance / Strategy
Mobility
Wrist Stretches
Breakdancer Stretch
Wednesday
Structure/Health
1A) Sled March
3-4 x 50′
1B) Foam Roll Twists
3-4 x 16-20
2A) Seated Sled Rope Pull
3-4 x 50′
2B) D-Ball Carry
3-4 x 100′
Mobility
Single Side Saddle Stretch
Double Leg Hamstring Stretch
Thursday
Metcon
“reputation”
4 Rounds for time:
400m Run
4 rounds*
6 Deadlifts 70/47Kg
4 Hang Power Cleans 70/47Kg
2 Push Jerks 70/40Kg
*reduce by 1 round after each 400m run
so, 4, 3, 2, 1 rounds of deadlift, hang power clean & push jerks
Aim
Grip Endurance, Strength and Recovery
Mobility
Shoulder Extension Stretch
Hurdler Stretch
Friday
Metcon
“Journey”
Complete the following work, breaking up however you’d like
100 Double Unders
80 Cal Ski/C2 Bike
60 Burpees
40 Dumbbell Thrusters 15/10Kg
20 Strict Pull Ups
Aim
Fun, Mental Challenge
Mobility
Couch Stretch
Saturday
Metcon
“Terror Squad”
AMRAP 20
5 Wall Facing Handstand Push Ups
10 Pistols
15 Snatches 50/35Kg
5 Wall Facing Handstand Push Ups
10 Pistols
13 Snatches 60/40Kg
5 Wall Facing Handstand Push Ups
10 Pistols
11 Snatches 70/45Kg
5 Wall Facing Handstand Push Ups
10 Pistols
9 Snatches 80/50Kg
Aim
Technical Efficiency
Mobility
Capsule Stretch
Pigeon Stretch