Monday
Warm Up
Inhibited Rockback Breathing
Shoulder Raises
Crab Walks
Twisting Bears
Spider-Man Walks

Metcon
“Another Day. Another Doug.”
AMRAP 12
8 Burpee Box Jump Overs
4 Bar Muscle Ups

Aim
Breath control & Pacing

Mobility
Straddle Stretch
Capsule Stretch

Tuesday
Warm Up
90/90 Breathing
Wall Slides
Inch Worms
Rollovers
Ape Walks

Metcon
“Toffee Nut”
50-40-30-20-10
Cal Row/Ski
Dumbbell Hang Clean & Jerks

Aim
Muscular Endurance & Focus

Mobility
Pigeon Stretch

Wednesday
Warm Up
Jefferson Curls
Jowsey Lunges
Sealrocks
Windmills
“Standing” Hollow Arches

Metcon
“Belt & Braces”
AMRAP 18
6 Deadlifts
12 Regionals Lunges
18 Toes to Bar

Aim
Serious Core Strength & Positivity

Mobility
Bretzel Stretch

Thursday
Warm Up
Dying Bugs
Cuban Rotations
Dog Up/Dog Down
Double Squat/Double Pike

Metcon
“Fearless”
5 Rounds:
50 Double Unders
50ft Handstand Walk
Rope Climbs (5-4-3-2-1)

Aim
Gymnastic Skills & Reassurance

Mobility
Calf Stretch
Shoulder Extenssion Stretch

Friday
Warm Up
Foam Roll Lats/Quads
Half Kneeling Press
Goblet Half Y
Shoulder Circles
Cossack Squats

Metcon
“Jackie”
1000m Row
50 Thrusters 20Kg
30 Pull Ups

Aim
Sport Practice & Grit

Mobility
Quad Stretch

Saturday
Warm Up
Oblique Openers
Turkish Get Up to Hip Bridge
Rollovers
Straight Leg Crossovers

Metcon
“Dragon”
4 Rounds:
400m Run
50 ft Sled Pull (+20/+10Kg)
8 DB Cleans
-rest 2 minutes between rounds-

Aim
Fun!

Mobility
Coach’s Choice