Monday
Metcon
“Laika”
AMRAP 20
2 Wall Walks
4 Pistols
6 Dumbbell Clean & Jerks 22.5/15Kg
8 Shuttle Runs
Aim
Steady Blood Flushing
Mobility
Straddle Stretch
Tuesday
Metcon
“Nasty Nancy”
5 Rounds:
500m Run
15 Overhead Squats 70/47Kg
15 Bar Facing Burpees
Mobility
Crossover/Cactus Stretch
Wednesday
Metcon
“Alwyn”
As Far As You Can In 20 Minutes
2 Rounds
5 Strict Toes to Bar
50′ Kettlebell Farmers Carry 24/16Kg
- 50′ Handstand Walk/5 Wall Walks –
2 Rounds
5 Strict Toes to Bar
10 Kettlebell Front Rack Carry 24/16Kg - 50′ Handstand Walk/5 Wall Walks –
2 Rounds
5 Strict Toes to Bar
50′ Kettlebell Overhead Carry 24/16Kg - 50′ Handstand Walk/5 Wall Walks –
Aim
Grip & Core Strength
Mobility
Underneath Stretch
Shoulder Extension Stretch
Thursday
Metcon
“Diane”
21-15-9 Reps
Deadlifts 102/70Kg
Handstand Push Ups
Aim
Back Strength / Patience
Mobility
Bretzel Stretch
Friday
Metcon
“King Louie”
3 Rounds
3 Weighted Pull Ups 12.5/7.5Kg
15/10 Calories Erg
30 Double Unders
3 Rounds
5 Strict Pull Ups
15/10 Calories Erg
30 Double Unders
3 Rounds
7 Abmat Kipping Pull Ups
15/10 Calories Erg
30 Double Unders
*Start on your weakest erg, progress to your strongest erg
Aim
Upper Body Strength / Lower Body Cardio
Saturday
Birthday Team Throwdown!