Monday
Metcon
“Two Hundred Euro Toaster”
5 Rounds:
10 Toes to Bar
20 Dumbbell Snatches
40 Double Unders

Aim
Grip, Core & Breathwork!

Mobility
Hurdler Stretch

Tuesday
Warm Up
90/90 Breathing
Seated Wall Slides
Ape Walk
Seal Rocks
Bear Crawl

Metcon
“Miserable & Magical”
3 Rounds
30 Wall Balls
10 Power Cleans 84Kg/61Kg

Aim
High Rep Wall Balls to get the heart rate going followed with heavy power cleans.
Both are explosive movements so controlling breathing is key.

Mobility
Wall Ball Thoracic Stretch

Wednesday
Strength
Back Squat
1RM

Metcon
“Flushing Meadows”
AMRAP 10
10 Calories Erg
20 Air Squats

Thursday
Warm Up
Oblique Overhead Opener
Half Kneeling Press
Kneeling Lat Stretch
Inch Worms
Ape Walks

Metcon
“Forgot Your Keys”
3 Minutes
30/20 Calorie Row
Max Kettlebell Snatches Right Arm
-rest 1 minute-
3 Minutes
30/20 Calorie Row
Max Kettlebell Snatches Left Arm

-rest 3 minutes-

3 Minutes
25/17 Calorie Ski
Max Kettlebell Push Presses Right Arm
-rest 1 minute-
3 Minutes
25/17 Calorie Ski
Max Kettlebell Push Presses Left Arm

-rest 3 minutes-

3 Minutes
20/15 Calorie Bike
Max Single Arm Ring Rows Right Arm
-rest 1 minute-
3 Minutes
20/15 Calorie Bike
Max Single Arm Ring Rows Left Arm

Aim
Single Arm Endurance/Balance

Mobility
Quad Stretch

Friday
Metcon
“Toothbrush”
AMRAP 14
7 Burpee Box Jump Overs
7 Single Arm Overhead Squats Right Arm
7 Burpee Box Jump Overs
7 Single Arm Overhead Squats Left Arm

Aim
Mobility & Grit

Mobility
Capsule Stretch

Saturday
Team Throwdown!!!