Monday
Skills
Skin The Cat
Metcon
“Acid Bath”
500/400m Ski Erg
500/400m Row Erg
1000/800m Bike Erg
Aim
Redzone Tolerance
Mobility
Saddle Stretch
Cactus/Crossover Stretch
Tuesday
Strength
1A) Seated Dumbbell Press
3-4 x 12 reps
1B) Horizontal Rows
3-4 x 12 reps
2A) Single Arm Supported Kettlebell Rows
3-4 x 16 reps
2B) Palov Presses
3-4 x 8+8
Mobility
Capsule Stretch
Bully Stretch
Wednesday
Metcon
“The Imperial March”
6 Rounds
3 Minute Window
200m Run
16 Kettlebell Swings 24/16Kg
AMRAP Strict Handstand Push Ups
-rest 1 minute-
Aim
Cardiovascular Recovery – Mental Reset
Mobility
Hurdler Stretch
Side Body Stretch
Thursday
Skills
Candlestick Rolls
Metcon
“Bodyweight Lunges Kaner!”
AMRAP 20
5 Strict Chin Ups
10 V-Ups
20 Lunges, Bodyweight, No Weight, No Barbell, No Dumbbells, No Kettlebells
Aim
Quality Movement
Mobility
Couch Stretch
Twisting Lat Stretch
Friday
Metcon
IE8 (ish)
21-15-9
Calories Erg
Power Snatch 48/34Kg
Mobility
Underneath Stretch
Bretzel Stretch
Straddle Stretch
Saturday
Skills
Headstands & Cartwheels
Metcon
“Run Thruster 3.0”
18 Dumbbell Thrusters
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters
Mobility
Bretzel Stretch
Capsule Stretch